CrossFit Indian Trail – CrossFit
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