CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Up
10 Walking Lunges w/ Torso Twist
10 Single Leg Raises (Each Leg)
5 Power Snatches w/ Empty Bar
Weightlifting
Power Snatch (2-2-2-2-2-2-2)
Within 20mins, build up to a heavy set of 2.
Metcon
Metcon (Time)
For Time Of
10 Burpees To Plate
20 Overhead Plate Lunges 45/35#
30 KB Swings 1.5/1 pood
400m Run
30 KB Swings
20 Overhead Plate Lunges
10 Burpees To Plate