CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 / :45s / :30s Bike (rounds respectively)
After each bike, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)
2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 GHD Sit-Ups
Metcon
Metcon (Time)
Team Option:
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)
Metcon (Time)
Individual Option:
For Time:
50 Pull-Ups
45 Overhead Squats (75/55)
40 Box Jump Overs (24″/20″)
35 Thrusters (95/65)
30 Toes to Bar
25 Front Squats (115/80)
20 Burpee Box Jump Overs (24″/20″)
15 Clusters (135/95)