CrossFit Indian Trail – CrossFit
Warm-up
General Warm-Up #3 (No Measure)
Coach Led
500m Row
10 Wall Openers
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
8 Shoulder To Wall Rotations (Each Side)
10 Single Leg Raises (Each Leg)
10 Wall Openers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18min Of
200m Run
10 Box Jumps 24/20in
10 KB Swing 1.5/1pood
10 Toes To Bar