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