CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #2 (No Measure)
Coach Led
500m Row
3 Rounds
12 PVC Rotations
10 Wall Openers
10 Spider Walks
(Holding for 15sec on 9th and 10th rep)
5 Pause Squats
Weightlifting
Back Squat (4-4-4-4-4)
Building up to a heavy set of 4.
Push Jerk (2-2-2-2-2-2)
Building up to a heavy set of 2.