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 (5-5-5)
40% x5
50% x5
60% x5
Metcon
Metcon (AMRAP – Reps)
AMRAP in 7mins Of
100m Run
10 Air Squats
5 Box Jumps 24/20in
Rest 5mins
AMRAP in 7mins Of
5 KB Swings 2/1.5pood
25 Double-Unders
5 Box Jump Overs 24/20in
Skill Work
Metcon (No Measure)
5-4-3-2-1 Of
L Chin-Ups
Strict Ring Dips