CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Light stretching
Then..
3 rounds
10 Cal row
4 Inch worm with push up
6 Gorilla Walks
8 Kip Swings (3rd round do 5 toes to bar)
5 DB presses with light DB (working up in weight)
5 step ups with each leg
20 Second Handstand hold (2nd and 3rd round do two eccentric HSPU’s)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
30 Calorie Row
30 Burpees
20 Toes to Bar
20 Hang DB C&J
10 DB Box Overs
10 HSPU’s