CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Not for Time:
3 Rounds:
20/15 Light Bike or Row
:30s Alternating Samson Stretches
1 Round of Strict Cindy
:30s Spidermans
Metcon
Wet Floor (AMRAP – Reps)
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24″/20″)
15 Chest to Bar
RX+ – Ring MU for C2B
Core Work
Warm-up (No Measure)
Optional:
3 Sets: :30s on, :30s off – GHD Sit-Ups
2 Sets: :30s on, :30s off – Hip Extensions
1 Set: 1:00 on, GHD’s