CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
Back Squat (5×3 at 81% of 1RM)
*Do a set every 2 minutes.
Metcon
Shrimp Tempura Roll (Time)
FULL SEND FRIDAY!!!
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.
Accessory
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
https://youtu.be/9FVLtooe_MU
https://youtu.be/L8fvypPrzzs
https://youtu.be/Nb3zN5Sm3CQ