CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 2 Rounds
10 PVC Pass Throughs
7 Shoulder To Wall Rotations (Each Side)
10 Step-Ups
10 KB Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15mins Of
500m Row
15 Burpee Box Jump Overs 24/20in
15 KB Swings 1.5/1 pood
Every 100m counts as a rep on the row.