CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Kip Swings

10 Spider Walks

5 Pause Front Squats w/ Empty Barbell

Then, Warm-Up your handstands

Metcon

Metcon (Time)

3 Rounds For Time Of

6 Front Squats 155/105#

12 Chest To Bar Pull-Ups

5 Wall Climbs

RX+ 3 Rounds For Time Of

6 Front Squats 185/135#

12 Chest To Bar Pull-Ups

30ft Handstand Walk
20min Time Cap