CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

5 PVC Lift Offs

5 Inchworms w/ Push-Up

10 PVC Overhead Squats

Then, Snatch Warm-Up

Metcon

BFBurpees/Snatch WOD (Time)

For Time

30 Bar Facing Burpees

30 Snatches 75/55#

20 Bar Facing Burpees

20 Snatches 95/65#

10 Bar Facing Burpees

10 Snatches 115/75#

RX+ For Time

30 Bar Facing Burpees

30 Snatches 95/65#

20 Bar Facing Burpees

20 Snatches 135/95#

10 Bar Facing Burpees

10 Snatches 165/115#

20min CAP
Power, Squat and Split Snatches are all acceptable.

Core Work

Metcon (No Measure)

3 Rounds

30sec Hollow Hold

10 Supermans w/ 3sec Hold

10 Side Bends (Each Side)