CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
30 Jumping Jacks
12 PVC Rotations
12 Spider Walks
7 Overhead Squats w/ Empty Bar
Skill Work
Muscle-ups
15-20mins of skill work. Working on the technique, transition or strength of the movement.
Metcon
Metcon (Time)
For Time Of
200m Run
50 Overhead Squats 115/75#
*Run 200m every time the bar drops. This includes resting the bar on your shoulders.