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