CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1 Round- Coach Led

500m Row

8 Spider Walks

(30sec Hold on last Spider Walk)

10 Air Squats

8 Spider Walks

(30sec Hold on last Spider Walk)

10 Air Squats

16 PVC Rotations

5 Pause Back Squats w/ Empty Bar

5 Shoulder Presses w/ Empty Bar

Weightlifting

Back Squat (5-5-5-5-5)

Building up to a heavy set of 5.

Shoulder Press (3-3-2-2-1-1-1)

Building up to a heavy single for the day. Using the sets of 3s and 2s as additional warm up sets.