Wednesday 07/11/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec Single/Double-Unders

10 PVC Pass Throughs

10 Wall Openers

10 Step-Ups

10 Ring Rows

EMOM

Metcon (AMRAP – Rounds)

20min EMOM

Station 1- 1 Muscle-Up + 3 Ring Dips

Station 2- 8 Box Jumps 30/24in

Station 3- 50 Double-Unders

Station 4- 12 GHD Sit-Ups

Station 5- 12 Burpees

Core Work

Metcon (No Measure)

3 Rounds

30sec Side Plank (Each Side)

20 Alternating Jack Knives

10 Supermans w/ 3sec Hold

10 Side Bends (Each Side)

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