CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Rotating Stations Every 1:00, for 15 (3 Rounds):

Station 1 – :50s Row (light pace)

Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB or PVC OHS

Station 3 – :50s Warrior Squats

Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches

Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Metcon

Metcon (Time)

For Time:

1,000m Run, directly into…

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Run
RX+ – Wear a vest (20/14)