CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Metcon
Metcon (No Measure)
Every minute for 20 minutes (5 rounds):
Minute 1
Barbell Overhead Walking Lunge 25 feet @ (115/75)(95/65)
Minute 2
15 Overhead Squats @ (115/75)(95/65)
Minute 3
10-15 Toes to Bars
Minute 4
Rest
*45 sec cap on each interval
Metcon (No Measure)
Every minute for 20 minutes (5 rounds):
Minute 1
10 Dumbbell Squat Snatches @ 50/35 lbs
Minute 2
10-14 Single Arm Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
Minute 3
10-14 Single Arm Dumbbell Thrusters
Minute 4
Farmers Walk 75 feet @ 53/35 lbs
*use kettlebells for farmers walk *45 sec cap on each interval