CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #2 (No Measure)
Coach Led
500m Row
3 Rounds
12 PVC Rotations
10 Wall Openers
10 Spider Walks
(Holding for 15sec on 9th and 10th rep)
5 Pause Squats
Starting with an empty bar for the pause squats, adding weight each round.
Weightlifting
Front Squat (5×4)
Across at or around 75%
Shoulder Press (5-5-5-5-5)
Building up to a heavy set of 5