CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch
Alt. figure 4’s (10x)
Alt. quad stretch (10x)
calf stretch
Standing Kang squats with plate plate behind the head (elbows and chest high)
banded side steps + kickbacks, fire hydrants ( no band)
Barbell warm up – good mornings, elbow rotations, back squats, clean high pulls, muscle cleans, power cleans, front squats
20 singles
5 power cleans
20 doubles
3 power cleans
20 doubles
3 front squats
Cheer up dude. It’s Christmas (Time)
3 sets
50 Double Unders
10 Power Cleans (115/80) (95/65)
50 Double Unders
20 Front Squats (115/80) (95/65)
-rest 3 minutes
*Time cap 5 minutes/set
Bench Press
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
5 Bench Press @ 8.5/10 RPE
5 Bench Press @ 9/10 RPE
*5 Weighted Chin Up after each set.