Wednesday 01/17/2018

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

then, 2 Rounds

10 PVC Pass Throughs

10 PVC Lift Offs

10 Wall Openers

10 Walking Lunges w/ Torso Twist

5 Snatch Pulls w/ Empty Bar

5 Hang Power Snatches w/ Empty Bar

Weightlifting

Power Snatch (2-2-2-2-2-2-2-2-2-2)

EMOM. Building up to a moderately heavy set of 2.

Skill Work

Double-Unders (6x30sec ON/30sec OFF)

6 rounds to get as many reps as possible of Double-Unders.

Rope Climb (Skill)

If time allows, skill work on rope climbs. Work the technique or strength of the movement.