CrossFit Indian Trail – CrossFit

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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