CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats + 10 cossack squats
10 single leg heel taps from small box
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up
Front Squat (5×3 at 7RPE)
5 sets of 3 reps at 7RPE
Little Caesars (4 Rounds for time)
4 Sets (1 Set Every 4 Minutes)
20 Wall Balls (20/14) (11/10ft) (10/9)
60 Crossover Single Unders
*Time cap 3 minuts per set