CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 2 Rounds
12 PVC Rotations
6 Shoulder To Wall Rotations (Each Side)
6 Inchworms w/ Push-Ups
10 PVC Overhead Squats
Then, 2 Rounds
5 Snatch Pulls
5 Hang Power Snatches
5 Overhead Squats
Snatch work is done with an empty bar.
Weightlifting
Snatch (12×1)
Across at or around 75-80%.
Metcon
Metcon (Time)
4 Rounds For Time Of
500m Row
30 AB Mat Sit-Ups
15 Push-Ups