Wednesday 12/06/2017

CrossFit Indian Trail – CrossFit

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

Front Squat (5-5-5-5-5)

Building up to a heavy set of 5.

Shoulder Press (4-4-4-4-4)

Building up to a heavy set of 4. Super set with weighted pull-ups.

Weighted Pull-ups (4-4-4-4-4)

Building up to a heavy set of 4. Super set with shoulder press.

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