CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Metcon
Metcon (No Measure)
Every minute for 20 minutes (5 rounds):
Minute 1
Dumbbell One-Arm Overhead Walking Lunge 25 feet @ 50/35 lbs
Minute 2
10 Power Snatches @ 95/65 lbs
Minute 3
10-12 Toes to Bars
Minute 4
10 Deadlifts @ 225/155 lbs
*switch hands each round on lunges *40 sec cap on each minute
Metcon (No Measure)
Every minute for 20 minutes (5 rounds):
Minute 1
10 Single Arm Dumbbell Overhead Squats @ 50/35 lbs
Minute 2
1-2 Rope Climbs
Minute 3
10-12 GHD Sit-Ups
Minute 4
Farmers Walk 75 feet @ 53/35 lbs
*switch hands each round on OHS *40 sec cap each minute