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)
10 Spider Walks
10 PVC Overhead Squats
Weightlifting
Shoulder Press (5-5-5+)
60% x5
70% x5
80% x5+
Metcon
Metcon (Time)
3 Rounds For Time Of
500m Row
15 Overhead Squats 95/65#
RX+ For Time Of
500m Row
15 Overhead Squats 75/55#
500m Row
15 Overhead Squats 115/75#
500m Row
15 Overhead Squats 135/95#