CrossFit – Tue, Aug 1

CrossFit Indian Trail – CrossFit

Squat Warm-Up #1 (No Measure)

2:00 bike
Banded Lat stretch
spiderman and reach
squat hold and flossing w/plate
ankle flexion on box with heavier KB on knee or banded ankle distraction from rig
10 air squats + 10 cossack squats
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up

Front Squat + Back Squat

8-8-5-5-5
3 Front Squat + 5 Back Squat @ 6/10 RPE

3 Front Squat + 5 Back Squat @ 6.5/10 RPE

2 Front Squat + 3 Back Squat @ 7/10 RPE

2 Front Squat + 3 Back Squat @ 7.5/10 RPE

2 Front Squat + 3 Back Squat @ 8/10 RPE

Optimus Prime (4 Rounds for reps)

4 sets:
AMRAP 2 Minutes
20/16 Calorie Echo Bike
Max Wall Balls (30/20) (10/9ft)
-rest 2 minutes between sets-

Rx+ as written
Rx – 16/13 cal bike / wallballs @ 20/14# wallball