Saturday 10/28/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl

Inch Worm with Push up

Crab walk with table top

Squats with feet and knees together

Gorilla Walk

Beat Swings

Banded PVC Lat activation

Handstand hold

Metcon

Metcon (Time)

For Quality not for Time

3 Rounds

30 DU’s

3 Beat swings, 3 T2B, 3 beat Swings, 3 Pull ups

10 alternating Candlesticks w/pistol

8-10 Transitions with foot assist

8-10 shoulder taps in handstand