CrossFit Indian Trail – CrossFit
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)