CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led
500m Row
2 Rounds
12 Spider Walks
30sec Hold in Spider Walk (Both Sides)
12 PVC Pass Throughs
5 Pause Front Squats w/ Empty Bar
Weightlifting
Front Squat (6×2)
Across at or around 85-90%.
Metcon
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Sets of Double-Unders
15min Time CAP.
Sets must be done unbroken in order to move on to nest set. For Example, if on your set of 25 you trip up on 21 you must start that set of 25 over starting at 0.
Skill Work
Handstand Walk/Push-Up Work (5 sets)
Working with feet on box.
Within 10mins complete up to 5 sets.
Further instruction by the coach in class.