CrossFit Indian Trail – CrossFit
Warm-up
Running Warm up #1 (No Measure)
3 minutes of jump rope
30 meters of each
jog forward
jog back ward
hi knees
karaoke
toy soldiers
3 rounds
30 second couch stretch
15 per forward/backward leg swing
15 per side to side leg swings
Metcon
Metcon (Time)
Partner WOD
6 Rounds
10 Calorie Row
100m Sprint
One partner does one round while partner rests – switch until 6 rounds are completed
Then 6 Rounds of
10 Thrusters
30 Double Unders
One partner does one round while partner rests – switch until 6 rounds are completed
***Goddess Games athletes use bike and do 10 rounds total (10 Cals/100m sprint each round)