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+)
60% x5
70% x5
80% x5+
Metcon
Age Group Qualifier #4 (AMRAP – Reps)
AMRAP in 5mins Of
9 Handstand Push-Ups
6 Bar Facing Burpees
3 Snatches 165/115#