CrossFit Indian Trail – CrossFit
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)