CrossFit Indian Trail – CrossFit
Warm-up
General Warm-Up #2 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then,
20 PVC Rotations
8 Shoulder To Wall Rotations (Each Side)
12 Spider Walks
12 Air Squats
12 Wall Openers
50 Jumping Jacks
Inchworms w/
5-4-3-2-1 Push-Ups
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest