CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
3 Rounds
10 PVC Pass Throughs
10 Spider Walks
10 Single Leg Raises (Each Leg)
5 Pause Front Squats w/ Empty Bar
Weightlifting
3 position clean (1-1-1-1-1-1-1)
Hi hang-low hang-from the floor
Building up to a heavy set of the complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8mins
50 Double-Unders
10 Power Cleans 155/105#