CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #3 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 1 Time Through
30m High Knee Karaoke
15m Over The Hurdle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backwards x2
30m High Knees/Butt Kicks x2
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Ups x2
Metcon
Metcon (Time)
For Time Of
35 Double-Unders
80 Wall Balls 20/14#
35 Double-Unders
60 KB Swings 1.5/1pood
35 Double-Unders
40 DB Hang Clean & Jerk 50/35#
35 Double-Unders
20 Pull-Ups
35 Double-Unders
RX+ For Time Of
75 Double-Unders
80 Wall Balls 20/14#
75 Double-Unders
60 KB Swings 1.5/1pood
75 Double-Unders
40 DB Hang Clean & Jerk 50/35#
75 Double-Unders
20 Chest To Bar Pull-Ups
75 Double-Unders