CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1min Single/Double-Unders

3 Rounds

10 Spiderwalk

10 PVC Rotations

5 Pause Back Squats w/ Empty Bar

5 Empty Bar Shoulder Presses

Weightlifting

Back Squat (8-6-4-2-2-2)

Adding weight each set, building up to a heavy set of 2

Shoulder Press (6-6-6-6-6)

Building up to a heavy set of 6

Pull-ups (5-5-5-5-5)

Strict. Perform a set after every set of Shoulder Presses