CrossFit Indian Trail – CrossFit
Warm-up
Snatch/Overhead Squat Warm-Up #1 (No Measure)
Coach Led
2 Rounds
30 Jumping Jacks
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 Spider Walks
10 PVC Overhead Squats
Then, 3 Rounds
5 Hang Power Snatches
5 Overhead Squats
(Both starting w/ empty bar, adding weight each round)
Weightlifting
Overhead Squat (5-5-5-5)
Building up to a light to moderate weight for a set of 5.
Drop Snatch (3-3-3-3)
Building to moderate to moderately heavy weight for a set of 3.
Hang Snatch (1-1-1-1-1)
Building up to a heavy set of 1.
Core Work
Metcon (No Measure)
3 Rounds
12 Alternating Jack Knives
12 Side Bends (Each Side)
12 Back Ext