CrossFit Indian Trail – CrossFit

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Warm-up

Squat Warm-Up #1 (No Measure)

2:00 bike

spiderman and reach

squat hold and flossing

10 air squats

10 cossack squats

banded side steps

banded tempo air squats

*Barbell warm up

Weightlifting

Back Squats (5×5 )

working on 5 sets of 5 reps today. (3:2:3:0)

3 second descent

2 second pause

3 second ascent

no pause at top

Metcon

Marherita Pizza (Time)

3 Rounds

30 DB squats (single DB @70/50#)

90 Double Unders

Rx+ as written

Rx – 50/35#

Target time: 6-7 minutes

Time Cap : 9 minutes