CrossFit Indian Trail – CrossFit
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