CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 3 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 Air Squats
10 Gorilla Squat Walks
5 Thrusters w/ Empty Bar
Metcon
Jackie-O (3 Rounds for time)
0-10mins
1000m Row
50 Thrusters 45#
30 Pull-Ups
10-20mins
750m Row
35 Thrusters 95/65#
20 Strict Pull-Ups
20-30mins
500m Row
20 Thrusters 135/95#
10 Bar Muscle-Ups