CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
3 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 Spider Walks
10 Walking Lunges w/ Torso Twist
Metcon
Metcon (AMRAP – Rounds)
20min EMOM
Min 1- 2 Rope Climbs
Min 2- 10 DB Overhead Squats
Min 3- 12/9 Calorie Row
Min 4- 2 Strict Muscle-Ups
min 5- 12 Weighted Lunges