CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

5 Inchworms W/ Push-Up

5 Power Snatches w/ Empty Bar

Weightlifting

Power Snatch (10×1)

-Within 15mins

-Working on tempo from ground to knee, taking 5 seconds.

-Sets 1-3 @60%, 4-6 @65%, 7-8 @70%, 9-10 @70-75%

Metcon

Metcon (Time)

For Time Of

21-18-15-12-9

Calorie Row

*After each set:

16 DB Snatches 50/35#

200m Run w/ Wall Ball 20/14#