Friday 12/08/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

3 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Both Sides)

10 Spider Walks

8 Thrusters w/ Empty Bar

8 Ring Rows

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Core Work

Metcon (No Measure)

3 Rounds

12 GHD Sit-Ups

30m Overhead DB Walk

30m Farmers Walk

12 Back Extensions