Friday 12/22/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

500m Row

Then, 3 Rounds

5 Inchworms w/ Push-Up

10 Wall Openers

10 Single Leg Raises (Each Leg)

10 Ring Rows

10 Air Squats

Metcon

Metcon (Time)

For Time

1 Bar Muscle-Up

2 Pistols

3 Shoulder To Overheads 115/85#

4 Hang Power Cleans 115/85#

5 Deadlifts 115/85#

6 Handstand Push-Ups

7 Pull-Ups

8 Goblet Squats 1.5/1 pood

9 KB Swings 1.5/1 pood

10 Box Jumps 24/20in

11 Toes To Bar

12 Squat Snatches 115/85#
Done “12 Days” style.

1

2, 1

3, 2, 1

4, 3, 2, 1

ect…