CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Squat Hold: 45 Seconds

Child’s Pose: 45 Seconds

Wrist Stretch: 45 Seconds

Chest to Bar Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups (Chest to Bar if Possible)

5 Lat Pressdowns (Kip Swing with Big Press Down)

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Front Squat Prep:

Establish Front Rack

5 Pausing Front Squats (Big Chest)

5 Front Squats (Slow on the Way Down, Spreading Floor)

Burpee Prep:

6 Frog Hops

3 Pausing Burpees (Exaggerating Standard)

3 Burpees (Flopping Down)


1 Pausing Front Squat + 1 Front Squat (Build to a heavy complex)

15 minutes to build to a heavy set of complex


Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees
Movement Substitutions:

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar or Jumping Pull-ups

Banded Chest to Bar or Banded Pull-ups

Ring Rows