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.