CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Min on any machine (easy)

15 PVC Pass throughs

20 Lunges

20 air squats

20 pushups

2 Rounds:

High knees down

butt kicks back

Lunges down

Inch worms back

Coach Led barbell warm up

Weightlifting

Split Jerk

Build to a tough single for the day

(From the rack)

Metcon

Metcon (Time)

For total time:

3 Rounds:

4 Rope Climbs

8 Strict HSPU’s

48 Double unders

–1 min transition–

3 Rounds:

2 legless rope climbs

12 Kipping HSPU’s

48 Double unders

RX+: As Written

RX: 8 (4 on second round) Burpee C2B, Kipping hspu

Scoring

Time (lower is better)