CrossFit Indian Trail – CrossFit

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Warm-up

Squat Warm-Up #2 (No Measure)

Coach Led

500m Row

3 Rounds

12 PVC Rotations

10 Wall Openers

10 Spider Walks

(Holding for 15sec on 9th and 10th rep)

5 Pause Squats

Weightlifting

Back Squat (3-3-3-3-3-3)

Building up to a heavy set of 3.

Push Press (4-4-4-4-4)

Building up to a heavy set of 4.