CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF


Then, 2 Rounds

10 PVC Pass Throughs

7 Shoulder To Wall Rotations (Each Side)

10 Step-Ups

10 KB Swings


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15mins Of

500m Row

15 Burpee Box Jump Overs 24/20in

15 KB Swings 1.5/1 pood
Every 100m counts as a rep on the row.