CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Light Bike/Row + :30s Reverse Samson
:45s Moderate Bike/Row + :30s Walkouts
:30s Fast Bike/Row + 10 Pushups + :10s HS Hold
:15s Sprint Bike + 10 Alternating Very Light DB Snatches
2 Rounds:
:60s Thoracic Opener
After each set, a 15s Handstand Practice hold (free standing or against the wall)
Skill Work
Warm-up (No Measure)
10 Minutes of Handstand Walk Practice
Metcon
3-Wheel Drive (Time)
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 HSPU
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)
25:00 Time Cap