CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 2 Rounds
12 PVC Pass Throughs
6 Shoulder To Wall Rotations (Each Side)
10 Gorilla Squat Walks
10 Lateral Lunges
Then, Power Clean & Jerk
3×4
(Use to warm-up for working weight for metcon)
Metcon
Metcon (Time)
2 Times Through For Time Of
4 Rounds
4 Power Clean & Jerks 115/85#
12 Air Squats
Rest 1min
4 Rounds
30 Double-Unders
5 Back Squats 115/85#
Rest 1min