CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #1 (No Measure)
Coach Led
Row 500m
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
12 PVC Pass Throughs
5 Pause Squats w/ Empty Bar
Weightlifting
Back Squat (4×4)
EMO2M. Across at or around 75-80%
Metcon
Metcon (Time)
For Time Of
60/50 Calorie Row
100 Double-Unders
60 DB Snatches 50/35#
100 Double-Unders