CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row + :30s Reverse Samson

:45s Moderate Row + :30s Walkouts + 10 Slow Air Squats

:30s Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses

:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats

2 Rounds:

:60s Thoracic Opener

5 Scap Pull-ups + 15s Deadhang

:30s Alternating Spiderman + Reach

5 Wall Squat

Metcon

Metcon (Time)

5 Rounds, resting 1:00 between efforts:

10 Sit-ups

9 Thrusters (95/65)

10 Sit-ups

15/12 Calorie Row
RX+ – GHD

Score – Include rest minutes