CrossFit Indian Trail – CrossFit
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)