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