CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch
Banded ankle distraction
Alt. figure 4’s (10x)
Alt. quad stretch (10x)
Standing Kang squats with plate plate behind the head squats (elbows and chest high)
banded side steps, kickbacks, fire hydrants, tempo squats
Barbell warm up
*Before Metcon
10 alt. step ups + 5 box jumps + 2 burpee box jump overs
Front Squat (4×1)
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 75+% 1 RM Front Squat
Livin’ on a Prayer (4 Rounds for reps)
2 sets:
AMRAP 4 Minutes
10/8 Cal Bike
8 Burpee Box Jump Overs (24/20)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (35/25) (24/20)
-rest 2 minutes-
*Work to pace each interval the same, at sustainable paces.