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 Shoulder)
30m Jog Forwards/Backwards x2
30m High Knees/Butt Kicks x2
5 Power Snatches w/ Empty Bar
Weightlifting
Shoulder Press (3-3-3+)
65% x3
75% x3
85% x3+
Metcon
Metcon (Time)
3 Rounds For Time Of
10 Power Snatches 95/65#
400m Run
RX+ 3 Rounds For Time Of
10 Power Snatches 135/95#
400m Run