Friday 06/08/2018

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Single Leg Raises (Each Leg)

5 Deadlifts w/ Empty Bar

Weightlifting

Deadlift (5-5-5)

40% x5

50% x5

60% x5

Metcon

Metcon (Time)

For Time Of

200m Run

50 KB Swings 1.5/1pood

200m Run

40 KB Snatches 1.5/1pood

200m Run

30 One Armed KB Thrusters 1.5/1pood

200m Run

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