CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #3 (No Measure)
500m Row
5 Shoulder To Wall Rotations (Each Side)
8 Spider Walks
15 Air Squats
8 Spider Walks
10 Goblet Squats
8 Spider Walks
5 Pause Squats w/ Empty Bar
5 Shoulder To Wall Rotations (Each Side)
Weightlifting
Front Squat (6×2)
-Eccentric, 4 second tempo decent
-Across, at or around 65-75%
Push Jerk (2-2-2-2-2-2)
-First Push Jerk, pause in dip
-Building up to a heavy set of 2