CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Row + :30s Reverse Samson
:45s Moderate Row + :30s Walkouts + 10 Slow Air Squats
:30s Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats
2 Rounds:
:60s Thoracic Opener
5 Scap Pull-ups + 15s Deadhang
:30s Alternating Spiderman + Reach
5 Wall Squat
Metcon
Metcon (Time)
5 Rounds, resting 1:00 between efforts:
10 Sit-ups
9 Thrusters (95/65)
10 Sit-ups
15/12 Calorie Row
RX+ – GHD
Score – Include rest minutes