Thursday 12/28/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

6 Shoulder To Wall Rotations (Each Side)

12 Spider Walks

6 Inchworms w/ Push-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

RX: AMRAP in 7mins Of

35 Double-Unders

10 Overhead Squats 115/75#

RX+: AMRAP in 7mins Of

50 Double-Unders

10 Overhead Squats 135/95#

Core Work

Metcon (No Measure)

3 Rounds

12 Back Extensions

12 GHD Sit-Ups

12 Side Bends (Each Side)