Tuesday 11/28/2017

CrossFit Indian Trail – CrossFit

Warm-up

Running Warm-Up #3 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 1 Time Through

30m High Knee Karaoke

15m Over The Hurdle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backwards x2

30m High Knees/Butt Kicks x2

Then, 2 Rounds

12 PVC Rotations

5 Inchworms w/ Push-Ups x2

Metcon

Metcon (Time)

For Time Of

800m Run

10 Push-Ups

20 Box Jumps 24/20in

30 Air Squats

400m Run

10 Push-Ups

20 Box Jumps 24/20in

30 Air Squats

200m Run

10 Push-Ups

20 Box Jumps 24/20in

30 Air Squats

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