CrossFit Indian Trail – CrossFit

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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