CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec Single/Double-Unders
10 PVC Pass Throughs
10 Wall Openers
10 Step-Ups
10 Ring Rows
EMOM
Metcon (AMRAP – Rounds)
20min EMOM
Station 1- 1 Muscle-Up + 3 Ring Dips
Station 2- 8 Box Jumps 30/24in
Station 3- 50 Double-Unders
Station 4- 12 GHD Sit-Ups
Station 5- 12 Burpees
Core Work
Metcon (No Measure)
3 Rounds
30sec Side Plank (Each Side)
20 Alternating Jack Knives
10 Supermans w/ 3sec Hold
10 Side Bends (Each Side)