Tuesday 12/12/2017

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 (10-8-6-4-2)

Building up through your sets to a heavy set of 2.

Post weights used for each set.

Shoulder Press (10-8-6-4-2)

Building up through your sets to a heavy set of 2.

Post weights used for each set.

Deadlift (10-8-6-4-2)

Building up through your sets to a heavy set of 2.

Post weights used for each set.