CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:60 Seconds
Easy Row
Active Spidermans
:45 Seconds
Moderate Row
PVC Pass Throughs
:30 Seconds
Faster Row
Push-up to Down Dog
**Modified Barbell Warmup
5 Inchworms with Push up
5 Burpees
5 Lateral Burpees
3 Hang Power Snatches
3 OH Squats
3 Drop Snatches
3 Low Hang Power Snatches
1 Round
5 Calorie Row
5 Power Snatches (Opening Weight)
5 Lateral Barbell Burpees
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees