CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 3 Rounds
10 PVC Pass Throughs
10 Wall Openers
10 Spider Walks
5 Front Squats w/ Empty Bar
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4mins Of
21/15 Calorie Row
21 Toes To Bar
21 Front Squats 95/65#
Rest 4mins
AMRAP in 4mins Of
15/12 Calorie Row
15 Toes To Bar
15 Front Squats 115/85#
Rest 4mins
AMRAP in 4mins Of
9/6 Calorie Row
9 Toes To Bar
9 Front Squats 135/95#