CrossFit Indian Trail – CrossFit
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#