CrossFit Indian Trail – CrossFit

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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.