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 (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.