CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes of jumping rope
30 sec. couch stretch
10 pvc windmills
5 – 5 sec. hold table tops
3-5 strict pull ups
10 air squats
10 lunge with rotation
3-5 strict pull ups
10 squat and reach
8 kip swings
5 inchworms with 2 push ups
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP 20 Minutes
20 pull-ups
30 push ups
40 sit-ups
50 air squats
Metcon (Time)
Rx+
3 Rounds
10 Bar Muscle Ups
20 HSPU’s
30 GHD’s
40 Wallballs (20/14)