CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded front rack stretch on rig
squat hold and flossing
alternating figure 4’s
alternating quad stretch
air squats and cossack squats
banded side steps and kickbacks
banded tempo air squats
Weightlifting
Front Squats
3 Sets:
5 Front Squats @ 60-70% (2111 tempo)
Rest 1 minute in between
Metcon
Metcon (6 Rounds for time)
Every 4:00x 6 sets:
Odd:
20/15 Cal Bike
30 Sec Wall Sit (90 degrees, feet flat)
10 Front Squats @ 40% of 1RM
Even:
20/15 Cal Bike
30 Sec Wall Sit (90 degress, feet flat)
20 Double DB Walking Lunge Steps @ (50/35)(35/25)
https://youtu.be/PG89jjZKuEw
Scoring
Time (lower is better)
*2:30 cap per interval. Adjust rep scheme as needed.