CrossFit Indian Trail – CrossFit

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Squat Warm-Up #1 (No Measure)

2:00 bike

spiderman and reach

squat hold and flossing

10 air squats

10 cossack squats

banded side steps

banded tempo air squats

*Barbell warm up
before wod:

15-20 banded good mornings

5 cal bike

10 push ups

5 box jumps at 24/20

5 box jumps at 30/24

warm up cleans


Back Squat (5×3 at 81% of 1RM)

*Do a set every 2 minutes.


Shrimp Tempura Roll (Time)


For time:

30/25 Calorie Echo bike

20 Burpee Box Jump Overs (30/24)

10 Sandbag to Shoulder (150/100)

Rx+ as written

Rx 24/20″ box, 135/95 # power cleans

*We are starting to “dabble” back into Full Send Fridays! Be on the lookout for these and some Partner Throwdowns included in the mix as well on Fridays these next couple of months.

*Sub Power Clean (185/125) if needed.


2-3 Sets

20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)

10 Single Leg Broad Jump (5 each side)

:30 Yoke Hold