Wednesday 05/16/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Spider Walks

10 PVC Overhead Squats

Weightlifting

Shoulder Press (5-5-5+)

60% x5

70% x5

80% x5+

Metcon

Metcon (Time)

3 Rounds For Time Of

500m Row

15 Overhead Squats 95/65#

RX+ For Time Of

500m Row

15 Overhead Squats 75/55#

500m Row

15 Overhead Squats 115/75#

500m Row

15 Overhead Squats 135/95#

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