Saturday 12012018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

8 Birdfeeders each leg

8 gorilla squats

8 side lunges each leg

8 angels and demons

8 Scap Push ups

8 Empty Barbell Rows

10 quadruped bird dogs

10 Squat and reach

8 Weighted Bird feeders

5 Inch worms with push up + shoulder taps

Metcon

Metcon (Time)

250 m row/200 m run

25 Push up +shoulder taps

250 m row/200 m run

25 Barbell Row 115/75

250 m row/200 m run

25 GHD Sit ups

250 m row/200 m run

25 DL 225/155

250 m row/200 m run

25 GHD Sit ups

250 m row/200 m run

25 Barbell Row 115/75

250 m row/200 m run

25 Push Up + Shoulder Taps

*Rx+ – 500 m row/400 m run

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