CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

10 PVC Pass Throughs

10 Wall Openers

10 Spider Walks

10 Lateral Lunges

Then, Complex Warm-Up

Weightlifting

5 Hang Power Clean + 5 Front Squat + 5 Jerks (1-1-1-1-1)

Every 4 minutes perform a set of the complex. Building up throughout the 5 sets.

Metcon

1 Mile Run w/ Weight Vest (Time)

1 Mile Run w/ Weight Vest
Weather allowing

1-Mile Run (Time)

Max Effort 1-Mile Run