Tuesday 12/19/2017

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

Weightlifting

Front Squat (5×3)

Across at or around 75-80%.

Tempo squats, with a 4 second count on the decent.

Metcon

Metcon (Time)

3 Rounds For Time

200m Run

30 Double-Unders

30 Air Squats

30 Sit-Ups