CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Bike/Row/Run
Then…
2 Rounds:
:30 wrist stretching
10 Wall Openers
10 Russian Baby Makers
10 Scap Pullups
Then…
2 Rounds for speed:
3 Fast Burpees
5 Empty Bar Power Snatches
5 Pullups
5 Pushups
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period