Wednesday 09/12/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Running Warm-Up #4 (No Measure)

2min Of Single/Double-Unders

30m High Knee Karaoke

30m Side Shuffle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backward x2

30m High Knees/ Butt Kicks

Then, 5 Inchworms

w/ 5-4-3-2-1 Push-Ups

Metcon

Metcon (Time)

3 Rounds For Time Of

400m Run

25 Wall Balls 20/14#

24 Single Arm DB Push Press 50/35#

Core Work

Metcon (No Measure)

3 Rounds

30sec Hollow Hold

30sec Superman Hold

30sec Side Plank (Each Side)

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