Thursday 12/21/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

3 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Spider Walks

10 Walking Lunges w/ Torso Twist

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

Min 1- 2 Rope Climbs

Min 2- 10 DB Overhead Squats

Min 3- 12/9 Calorie Row

Min 4- 2 Strict Muscle-Ups

min 5- 12 Weighted Lunges