CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
If you missed Monday, Tuesday or Wednesday, use today as a make-up day. If you did not complete your max pullups and max handstand pushups from Tuesday, please do them today and log in Wodify!
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
Skill Work
Warm-up (No Measure)
Ring Muscle Up Skill Work
Here are some general options and ideas:
1- Strict Pullups and Strict Ring Dips
2 – Kip Swing (stay tight and long)
3 – Low ring transition practice
4 – Ring MU Singles – looking for perfection
5 – Practice linking reps together
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#