CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led
500m Row
Then, 3 Rounds
5 Inchworms w/ Push-Up
10 Wall Openers
10 Single Leg Raises (Each Leg)
10 Ring Rows
10 Air Squats
Metcon
Metcon (Time)
For Time
1 Bar Muscle-Up
2 Pistols
3 Shoulder To Overheads 115/85#
4 Hang Power Cleans 115/85#
5 Deadlifts 115/85#
6 Handstand Push-Ups
7 Pull-Ups
8 Goblet Squats 1.5/1 pood
9 KB Swings 1.5/1 pood
10 Box Jumps 24/20in
11 Toes To Bar
12 Squat Snatches 115/85#
Done “12 Days” style.
1
2, 1
3, 2, 1
4, 3, 2, 1
ect…