CrossFit Indian Trail – CrossFit
Warm-up
Follow Coach Margee
Metcon
Front Squat (1 Rep Max)
Take 20 minutes to build up to a 1 Rep Max
Metcon
Awful Annie (Time)
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
Rx+ – W 185 lb. M 275 lb.
Heavy Rope for DU’s
Rx – W 155 lb. M 225 lb.
* Very Important*
Please scale GHD’s appropriately. You can get Rhabdo from doing too many GHD’s when you are not at that capacity. Consider doing 1/2 of the GHD Reps.