CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #3 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 1 Time Through
30m High Knee Karaoke
15m Over The Hurdle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backwards x2
30m High Knees/Butt Kicks x2
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Ups x2
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15mins Of
200m Run
5 Power Cleans 185/125#
10 Toes To Bar
Skill Work
Metcon (No Measure)
7min EMOM
25ft Walk
Scaling Options
-Less Distance
-Shoulder Taps On Wall/Box
-Around The Worlds On Box