Monday 6/4

CrossFit Indian Trail – CrossFit

View Public Whiteboard

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)

40% x5

50% x5

60% x5

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8 minutes of:

2-4-6-8-10-…

Pullups

30 Double Unders

Hang Dumbbell Clean & Jerk 50/35
Adding 2 reps of pullups and clean & jerks each round until the 8 minutes expire.

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