CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Light stretching

Then..

3 rounds

10 Cal row

4 Inch worm with push up

6 Gorilla Walks

8 Kip Swings (3rd round do 5 toes to bar)

5 DB presses with light DB (working up in weight)

5 step ups with each leg

20 Second Handstand hold (2nd and 3rd round do two eccentric HSPU’s)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

30 Calorie Row

30 Burpees

20 Toes to Bar

20 Hang DB C&J

10 DB Box Overs

10 HSPU’s