CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1min Single/Double-Unders
3 Rounds
10 Spiderwalks
10 Wall Openers
8 Single Leg Raises, Left Leg
8 Single Leg Raises, Right Leg
5 Empty Bar Deadlifts
Weightlifting
Deadlift (5-5-5-5-5)
Building up to a heavy set of 5
Metcon
Metcon (Time)
(RX) 4 Rounds For Time Of
200m Run
20 Wall Balls 20/14#
15 Pull-Ups
10 Handstand Push-Ups
(RX+) 4 Rounds For Time Of
200m Run
20 Wall Balls 20/14#
15 Chest To Bar Pull-Ups
10 Deficit Handstand Push-Ups 45/25+10# plate