Wednesday 09/05/2018

CrossFit Indian Trail – CrossFit

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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 (2-2-2-2-2-2)

Building up to a heavy set of 2.

Shoulder Press (3-3-3-3-3)

Building up to a heavy set of 3.

Core Work

Metcon (No Measure)

3 Rounds

1min Plank Hold

15 Back Extensions

12 Side Bends (Each Side)

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