CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
10 Spider Walks
10 PVC Rotations
5 Pause Back Squats w/ Empty Bar
Weightlifting
Back Squat (3-3-3-3-3-3-3-3)
Building up to a heavy set of 3
Weighted Pull-ups (3-3-3-3-3)
Building up to a heavy set 3
Accessory
Metcon (No Measure)
3 Rounds
10 GHD Sit-Ups
30sec Hollow Hold
30sec Plank Hold
10 Supermans w/ 3sec Hold