CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
10 pvc windmills (5 each way)
wrist warm up (front, rear, side to side)
30 m high knee karaoke
15 m knee to chest
15 m figure four
15 m toy soldiers
5 Inchworms with push up
10 air squats + 6 goblet squats
5 empty bar snatch deadlifts
5 empty bar hang power snatches
5 empty bar power snatches
5 empty bar hang power cleans
5 empty bar front squats
5 empty bar push presses
Metcon
Metcon (Time)
For Time:
30 Power Snatches (75/55)
800m run/1000m row
60 Thrusters (75/55)
800m run/1000m row
30 Power Snatches (75/55)
Run or row counts as RX