CrossFit Indian Trail – CrossFit
Warm-up
General Warm-Up #3 (No Measure)
Coach Led
500m Row
10 Wall Openers
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
8 Shoulder To Wall Rotations (Each Side)
10 Single Leg Raises (Each Leg)
10 Wall Openers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 30min Of
1000m Row
5 Squat Cleans 205/135#
10 Handstand Push-Ups
15 Box Jumps 24/20in
For scoring, every 100m counts as a rep.