CrossFit Indian Trail – CrossFit
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