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 –
“You sit on a throne of lies!” (AMRAP – Reps)
3:00 Max Calorie Echo Bike
-3:00 rest-
3:00 Max burpees
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Echo Bike
-2:00 rest-
2:00 Max burpees
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Echo Bike
-1:00 rest-
1:00 Max burpees
-1:00 rest-
1:00 Max Calorie Row
*1 Calorie = 1 Rep
Front Squat (5×1 building in weight)
1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat