CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

500-350-200 Meter Row

After each set:

10 Hollow Rocks

10 Superman Rocks

5 Dowel Passovers + 5 PVC OHS

3 Inchworms

2 Rounds through, rotating stations every :30s:

Slow Wall Squats

Banded Pull-Aparts

Warrior Squats

Suitcase Deadlifts (changing sides at 15s)

Cossack Squats

Rest 1:00

Weightlifting

Pausing Overhead Squat (3 sets of 1)

3 second pause
All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

Metcon

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 1:00 Moderate Row/Bike/Ski/Run

Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

Station #3 – 1:00 Moderate Row/Bike/Ski/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

Station #5 – 1:00 Moderate Row/Bike/Ski/Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)