CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 2 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
5 Inchworms w/ Push-Up
10 PVC Overhead Squats
Weightlifting
Overhead Squat (15-12-9-6-3)
-Building up to a heavy set of 3. Using the earlier sets as warm-ups.
-15min CAP
Metcon
Metcon (Time)
21-15-9 For Time Of
Overhead Squats 95/65#
Burpees Over The Bar