CrossFit Indian Trail – CrossFit
Warm-up
Front Squat Warm-Up (No Measure)
2:00 bike/row/run
spiderman and reach with hamstring lockouts
10 alternating quad stretches
banded front rack stretch
5 tempo air squats
5 plate ATG lunges/leg (focus on knee over toe, good stretch in hip flexor, and drive through the foot)
banded side steps and kickbacks
banded tempo air squats
*barbell warm up
Weightlifting
Front Squat (5×3 at 86% across)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Target Time: 7-9 minutes
Time Cap: 12 minutes
Accessory
2 Sets (Not For Time)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)