CrossFit Indian Trail – CrossFit
Metcon (No Measure)
20 Minute EMOM
30 seconds of DU’s
2-4 HSPU’s on box, walk 1/2 way around box on hands, 2-4 HSPU’s on box, walk back to start, 2-4 HSPU’s on box (work on full range of motion down and through “the window”)
8-10 barbell rollouts
10 hip extensions (weighted optional)
Core Finisher (Time)
50 Ab Mat Situps
–rest 30 seconds–
Max Effort Unbroken Hollow Hold
–rest 30 seconds–
50 Ab Mat Situps
SCORE is: Max Effort Hollow Hold
Alternate WOD (Time)
If you are looking to work a little harder today you can choose to do this WOD
5k row for time
*every 2:00 do 10 Wallballs (20/14) (10/9)
*Time cap 30 minutes
Rx + as written
Rx – 3500m row