CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

500m Row

2 Rounds

12 Spider Walks

30sec Hold in Spider Walk (Both Sides)

12 PVC Pass Throughs

5 Pause Front Squats w/ Empty Bar

Weightlifting

Front Squat (6×2)

Across at or around 85-90%.

Metcon

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Sets of Double-Unders
15min Time CAP.

Sets must be done unbroken in order to move on to nest set. For Example, if on your set of 25 you trip up on 21 you must start that set of 25 over starting at 0.

Skill Work

Handstand Walk/Push-Up Work (5 sets)

Working with feet on box.

Within 10mins complete up to 5 sets.

Further instruction by the coach in class.