CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #1 (No Measure)
Coach Led
Row 500m
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
10 Spider Walks
(30sec Hold On Last Spider Walk)
10 Air Squats
12 PVC Pass Throughs
5 Pause Squats w/ Empty Bar
Back Squat (3-3-3+)
65% x 3
75% x 3
85% x 3+
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP
200m Run
18 KB Swings 1.5/1
9 Pull Ups