CrossFit Indian Trail – CrossFit
Warm Up (No Measure)
2:00 bike
pvc pass throughs + rotations
spiderman rocks with hamstring lockouts
standing kang squats with DB
banded pull aparts, diagonals, raises, presses
20-30 second handstand hold
alt. box step ups + box jumps
kip swings + toes to bar
2-3 negative hspu
5 box jumps
3-5 toes to bar
3-5 hspus
3-5 box jumps
3-5 toes to bar
“Blast this Christmas music, it’s joyful and triumphant.” (Time)
For time:
20 Wall Facing Strict Handstand Push Ups (14 HSPU’s)
30 Box Jumps (24/20) (21 Box Jumps)
40 Toes to bar (28 Toes to Bar)
-rest 5 minutes-
For time:
40 Toes to bar (28 Toes to Bar)
30 Box Jumps (24/20) (21 Box Jumps)
20 Wall Facing Strict Handstand Push Ups (14 HSPU’s)
*Time cap 12 minutes/set (29 minutes total)
Front Squat (1-1-1)
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 88% 1 RM Front Squat