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 (3-3-3+)
65% x3
75% x3
85% x3+
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10min Of
10 Deadlifts 225/155#
20 AB Mat Sit-Ups
RX+ AMRAP in 10min Of
10 Deadlifts 275/185#
20 GHD Sit-Ups