CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 2 Rounds
10 PVC Pass Throughs
5 Shoulder To Wall Rotations (Each Side)
10 PVC Lift Offs
10 Spider Walks
Then, Snatch Warm-Up
EMOM
Metcon (Weight)
EMO2M
8 Bar Facing Burpees
3 Squat Snatches
Weights start at 95/65# adding 20/10# after each completed round.
95/65#
115/75#
135/85#
155/95#
175/105#
195/115#
215/125#
ect.
Core Work
Metcon (No Measure)
3 Rounds
15 Jack Knives
30 Russian Twists
30sec Superman Hold