CrossFit Indian Trail – CrossFit

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Warm-up

General Warm-Up #1 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 3 Rounds

10 Wall Openers

5 Inchworms w/ Push-Ups x2

10 Lateral Lunges

10 Gorilla Squat Walks

Metcon

Metcon (Time)

For Time Of

2 Chest To Bar Pull-Ups

10 Goblet Squats 1.5/1pood

4 Chest To Bar Pull-Ups

20 Goblet Squats

6 Chest To Bar Pull-Ups

30 Goblet Squats

8 Chest To Bar Pull-Ups

40 Goblet Squats

10 Chest To Bar Pull-Ups

RX+ For Time Of

2 Bar Muscle-Ups

10 Pistols

4 Bar Muscle-Ups

20 Pistols

6 Bar Muscle-Ups

30 Pistols

8 Bar Muscle-Ups

40 Pistols

10 Bar Muscle-Ups
20min CAP