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
Front Squat (2-2-2-2-2-2-2)
Building up to a heavy set of 2.
Shoulder Press (3-3-3-3-3)
Building up to a heavy set of 3. Alternating sets with Weighted Strict Pull-Ups.
Weighted Pull-ups (3-3-3-3-3)
Strict. Building up to a heavy set of 3. Alternating sets with Shoulder Press.