CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
Front Squat (Tempo Front Squats 4×5)
(3:3:3:0)Tempo
3 second decent
3 second pause in bottom
3 second ascent
no pause at top
*not to exceed 60% of 1RM
Metcon
Metcon (8 Rounds for time)
8 Sets (1 set every 2 minutes)
12/10 calorie row
12 burpees over the rower