CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch into ankl stetch
Alt. figure 4’s (10x)
Alt. quad stretch (10x)
Standing Kang squats with plate
plate behing the head squats (elbows and chest hight)
banded side steps, kickbacks, fire hydrants, tempo squats
Front Squat
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
“Hey You Guys!” (AMRAP – Rounds)
AMRAP 10 Minutes
12 Deadlifts (155/105) (115/75)
9 Hang Cleans (155/105) (115/75)
6 Push Jerks (155/105) (115/75)
*Each round must remain unbroken