CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200 m run
30 second couch stretch
8 Bird feeders each leg
6 Kip swings
10 Air squats
5 Step Ups each leg
2 Rounds
200m row
10 Alternating figure 4’s
8 Kip Swings
6 Empty Bar OH squats (add weight 2nd round)
5 Box Jumps
Partner WOD
Metcon (Time)
For Time Of
100 Calorie Row
100 Toes To Bar
100 Overhead Squats 75/55#
100 Box Jumps 24/20in
Teams of two. One person working at a time.