CrossFit Indian Trail – CrossFit
Shoulder Press
5×3 building in weight
Metcon (No Measure)
4 rounds
10 Single Leg DB Hip Thrust
10 Double DB Romanian Deadlift
10 Plate Front Raise
10 standing barbell curls
Core Work
4 sets
15 Pulse Ups
10 DB Side Bend (each side)
15 Double DB Front Rack Marches (each side)
50 Ft. Double Overhead DB Carry
Optional wod (Time)
4 rounds
250m row
25 abmat sit ups
100 singles
25 kb swings (your choice for weight)
.5km bike