Monday 05/07/2018

CrossFit Indian Trail – CrossFit

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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

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