CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then…
2 Rounds:
10 Russian Baby Makers
10 Shoulder to Wall Rotations
5 Inch Worms w/ pushup
10 Leg Swings/side
10 Spider Mans
Coach Led Barbell Warmup
*Build to Working Weight*
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Skill Work
Warm-up (No Measure)
Take 15:00 to work on a movement of choice. Work with your coach for ideas.