CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Jog forward/backward (2x)
High knee karaoke
spiderman and reach
air squats
toy soldiers
figure four
lunge and twist
Barbell Warm Up
5 Good Mornings
5 Elbow Rotations
5 Hang Power Cleans
5 Front Squats
2 rounds of
:30 second row
:30 seconds singles/doubles
2 power cleans + 2 front squats (building in weight each round)
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP – Partner WOD
250m Row
40 Double-Unders
200m run
5 Front Squats (115/85)
5 Power Cleans (115/85)
One partner works while other rests alternating movements throughout the workout