CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 2 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
5 PVC Lift Offs
5 Inchworms w/ Push-Up
10 PVC Overhead Squats
Then, Snatch Warm-Up
Metcon
BFBurpees/Snatch WOD (Time)
For Time
30 Bar Facing Burpees
30 Snatches 75/55#
20 Bar Facing Burpees
20 Snatches 95/65#
10 Bar Facing Burpees
10 Snatches 115/75#
RX+ For Time
30 Bar Facing Burpees
30 Snatches 95/65#
20 Bar Facing Burpees
20 Snatches 135/95#
10 Bar Facing Burpees
10 Snatches 165/115#
20min CAP
Power, Squat and Split Snatches are all acceptable.
Core Work
Metcon (No Measure)
3 Rounds
30sec Hollow Hold
10 Supermans w/ 3sec Hold
10 Side Bends (Each Side)