Monday 11/20/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

500m Row

3 Rounds

5 Inchworms w/ Push-Up

5 Shoulder To Wall Rotations (Each Side)

8 Single Leg Raises (Each Leg)

8 Ring Rows

8 Deadlifts
With Deadlifts, start with the empty bar adding weight each round.

Metcon

Metcon (Time)

For Time Of

50 Wall Balls 20/14#

250m Row

30 Pull-Ups

500m Row

20 Deadlifts 225/155#

750m Row

20 Deadlifts 225/155#

500m Row

30 Pull-Ups

250m Row

50 Wall Balls 20/14#