CrossFit Indian Trail – CrossFit
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 PVC Overhead Squats
Then, Snatch Warm-Up
Weightlifting
Snatch (1-1-1-1-1-1-1-1-1)
EMOM. Using waves to work up.
75-80-85%
80-85-90%
85-90-95%
Metcon
Metcon (Time)
3 Rounds For Time Of
10 Burpee Box Jump Overs 24/20in
20 KB Swings 1.5/1pood
30 AB Mat Sit-Ups