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)
10 Single Leg Raises (Each Leg)
5 Deadlifts w/ Empty Bar
Weightlifting
Deadlift (5-5-5)
40% x5
50% x5
60% x5
Metcon
Metcon (Time)
For Time Of
200m Run
50 KB Swings 1.5/1pood
200m Run
40 KB Snatches 1.5/1pood
200m Run
30 One Armed KB Thrusters 1.5/1pood
200m Run