CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

banded front rack stretch

table top with 5 second hold

spiderman and reach with hamstring lockouts

squat hold with KB (press knees out with elbows)

:30 bridge hold

12-15 banded side steps

10 banded air squats

10 kb goblet squats

10 push ups

* empty barbell warm up

5 good mornings

10 elbow rotations

5 back squats

5 front squats


Front Squat (Tempo Front Squats 4×5)


3 second decent

3 second pause in bottom

3 second ascent

no pause at top

*not to exceed 60% of 1RM


Metcon (8 Rounds for time)

8 Sets (1 set every 2 minutes)

12/10 calorie row

12 burpees over the rower