CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

500m Row

Then, 2 Rounds

10 PVC Pass Throughs

10 Wall Openers

10 Spider Walks

Clean & Jerk Warm-Up


Clean + Hang Clean + Jerk (1×1)

15mins to build up to a heavy single in the complex.


Warm-up (No Measure)

2 Rounds

5 Russian Dips w/ Foam Roller

5 Crab Sliders

5 Active Hangs

Skill Work

Metcon (No Measure)

5 Rounds

3 False Grip Ring Pulls

3 Self Spot Muscle-Ups (Hold at each position)