CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

General Warm-Up #1 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF


Then, 3 Rounds

10 Wall Openers

5 Inchworms w/ Push-Ups x2

10 Lateral Lunges

10 Gorilla Squat Walks


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