CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
PVC pass throughs and rotations
spiderman and reach
standing kang squats
(small, light) banded X’s and steering wheels
light db presses
3-5 strict pull ups
10 air squats
3-5 strict pull ups
Accessory
Metcon (Weight)
Weighted Strict Pull-Up
4 sets of 3 reps
Rest as needed
*heavy, tough load
Metcon
Metcon (Time)
4 Rounds for Time:
Bike 15/12 calories
25 Wall Ball Push Presses @ 20/14 lbs
Mobility
Warm-up (No Measure)
Mobility Cool Down