CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2min Of Rowing

Then, 2 Rounds

12 PVC Rotations

10 Spider Walks

10 PVC Overhead Squats

Then, Snatch Warm-Up


Pull-Pull-Hang Snatch-Overhead Squat (1×1)

Build up to a heavy single in the complex.

Core Work

Metcon (No Measure)

3 Rounds

12 GHD Sit-Ups

12 Back Extensions

12 Side Bends