CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 3 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 Spider Walks
5 Front Squats w/ Empty Bar
Skill Work
Muscle-Up Transition Work (Continued Warm-Up)
Use roughly 10mins to warm-up the transition of the Muscle-Up. If unable to do Muscle-Ups, work on the skill of the movement.
Metcon
Metcon (Time)
For Time Of
10 Chest Bar Pull-Ups
10 Ring Dips
5 Squat Cleans 155/105#
8 Chest To Bar Pull-Ups
8 Ring Dips
4 Squat Cleans 155/105#
6 Chest To Bar Pull-Ups
6 Ring Dips
3 Squat Cleans 155/105#
4 Chest To Bar Pull-Ups
4 Ring Dips
2 Squat Cleans 155/105#
2 Chest To Bar Pull-Ups
1 Squat Clean 155/105#
RX+ For Time Of
5-4-3-2-1
Muscle-Ups
Squat Cleans 225/155#
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