CrossFit Indian Trail – CrossFit
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