CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-Up #1 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 3 Rounds
10 Wall Openers
5 Inchworms w/ Push-Ups x2
10 Lateral Lunges
10 Gorilla Squat Walks
Metcon
Metcon (Distance)
16 Minute AMRAP
Partner WOD
While partner A rows for meters, partner B will complete the following…
Plate overhead lunge to end of rig 45#/35#
5 burpees to plate
10 sit ups with plate
Plate overhead lunge back to rower
Switch with partner