CrossFit Indian Trail – CrossFit

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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