Monday 11/13/2017

CrossFit Indian Trail – CrossFit

Warm-up

Running Warm-Up #3 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 1 Time Through

30m High Knee Karaoke

15m Over The Hurdle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backwards x2

30m High Knees/Butt Kicks x2

Then, 2 Rounds

12 PVC Rotations

5 Inchworms w/ Push-Ups x2

Metcon

Annie Wrecked (Time)

For Time Of

100 Double-Unders

50 AB Mat Sit-Ups

200m Run

80 Double-Unders

40 AB Mat Sit-Ups

200m Run

60 Double-Unders

30 AB Mat Sit-Ups

200m Run

40 Double-Unders

20 AB Mat Sit-Ups

200m Run

20 Double-Unders

10 AB Mat Sit-Ups

200m Run

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