Wednesday 07/04/2018

CrossFit Indian Trail – CrossFit

View Public Whiteboard

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

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Leave a Reply

Your email address will not be published. Required fields are marked *