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
12 Wall Openers
10 Single Leg Raises (Each Leg)
6 Inchworms w/ Push-Up
5 Hang Power Cleans w/ Empty Bar
Weightlifting
Hang Power Clean (5-4-3-2-1)
Building up to a heavy set of 1, using the earlier sets as additional warm up sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10mins Of
10 Hang Power Cleans 135/95#
20 AB Mat Sit-Ups
40 Double-Unders