CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
10 Spider Walks
12 PVC Rotations
10 Wall Openers
10 Empty Bar Overhead Squats
Weightlifting
Drop Snatch (3-3-3-3-3)
Working technique, building up to a light to moderate weight
Dead Hang Snatch (2-2-2-2-2)
Working technique, building up to a light to moderate weight
Snatch Pull (3-3-3-3-3)
Working technique, building up to a light to moderate weight
Snatch (1-1-1-1-1-1-1)
Building up to a heavy single
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run