CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

250m Row

10 PVC Pass Throughs

10 Wall Openers

10 Single Leg Raises (Each Leg)

5 Pause Front Squats w/ Empty Bar

Metcon

Metcon (3 Rounds for time)

With A Running Clock:

3 Rounds Each For Time Of

On the 0:00…

15-12-9

Front Squats 95/65#

Lateral Burpees

On the 4:00…

12-9-6

Front Squats 115/80#

Burpee Box Jumps 24/20in

On the 8:00…

9-6-3

Front Squats 135/95#

Burpee Box Jump Overs 24/20in

Core Work

Metcon (No Measure)

20 Strict Toes To Bar

40 GHD Sit-Ups

80 AB MAt Sit-Ups