CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
30sec at each station:
Easy Row
Spider Walks
Easy-Moderate Row
PVC Pass Throughs
Moderate Row
Air Squats
Hard Row
PVC Overhead Squats
Then, w/ Empty Bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Deadlifts
Metcon
Metcon (AMRAP – Reps)
AMRAP in 3min Of
21 Overhead Squats 95/65#
21 Burpees Over The Rower
AMRAP Calorie Row
Rest 3min
AMRAP in 3min Of
18 Overhead Squats 115/80#
18 Burpees Over The Rower
AMRAP Calorie Row
Rest 3min
AMRAP in 3min Of
15 Overhead Squats 135/95##
15 Burpees Over The Rower
AMRAP Calorie Row
Rest 3min
AMRAP in 3min Of
12 Overhead Squats 155/105#
12 Burpees Over The Rower
AMRAP Calorie Row
-Score is total reps from Calorie Row