CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

10 Wall Openers

10 Spider Walks

15 Air Squats

10 Spider Walks

10 Goblet Squats

10 Spider Walks

5 Pause Squats w/ Empty Bar

10 Wall Openers

Weightlifting

Front Squat (8×3)

Across at 75-80%. Performing next set 90sec after previous set.

Push Press (2-2-2-2-2-2)

Building up to a heavy set of 2.

Pull-ups (4×2)

Eccentric.