CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
pvc pass throughs and rotations
spiderman and reach
wrist stretch
squat hold and flossing
10 alternating warrior squats
10 air squats and 10 cossack squats
y’s t’s w’s
5 plate overhead squats with 10’s/15’s
* barbell warm up
5 good mornings
5 backsquats
5 presses
5 snatch grip behind neck push press
5 snatch balance
5 overhead squats
Weightlifting
Overhead Squat (Build up to a moderate to heavy set of 3 reps)
Metcon
Metcon (Time)
For Time
30 overhead squats
10 wallballs
20 overhead squats
20 wallballs
10 overhead squats
30 wallballs
Rx+ 95/65 – wallball 20/14
Rx – 75/55 – wallball 20/14
scaled – 45/35 – wallball 14/10