CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 PVC Passovers + 5 PVC OHS
3 Inchworms
2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Suitcase Deadlifts (changing sides at 15s)
Cossack Squats
Rest 1:00
Metcon
Metcon (No Measure)
3 Rounds, Not for Score:
1:00 Row + 7-12 HSPU
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 7-12 Box Jump Overs (24/20)
1:00 Bike + 7-12 Deadlifts (225/155)