CrossFit Indian Trail – CrossFit

Warm-up

General Warm-Up #1 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 3 Rounds

10 Wall Openers

5 Inchworms w/ Push-Ups x2

10 Lateral Lunges

10 Gorilla Squat Walks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP EMOM

10 Wall Balls 20/14#

7 Burpees
EMOM perform 10 Wall Balls and 7 Burpees. Repeat until unable to complete required work or 15 minutes is reached.

Core Work

Metcon (No Measure)

3 Rounds

6 Single Leg Deadlifts (Each Leg)

12 GHD Sit-Ups

20 Russian Twists

30sec Superman Hold