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
Front Squat (5×3 @80% across)
Metcon
Hat Trick (Time)
3 sets:
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Single Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-
Rx+: as written
Rx : (20/14) and 10’/9′, Single DB power snatch (50/35)