CrossFit Indian Trail – CrossFit

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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