Tuesday 05/08/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 3 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Air Squats

10 Gorilla Squat Walks

5 Thrusters w/ Empty Bar

Metcon

Jackie-O (3 Rounds for time)

0-10mins

1000m Row

50 Thrusters 45#

30 Pull-Ups

10-20mins

750m Row

35 Thrusters 95/65#

20 Strict Pull-Ups

20-30mins

500m Row

20 Thrusters 135/95#

10 Bar Muscle-Ups

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