CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Set the table
0-1:00 light bike
1-2:00 moderate bike
10 pvc pass throughs
banded lat stretch on rig w/greet band
10 band pull aparts (red band)
30 second quad stretch
10 alternating figure 4’s
10 air squats
10 alternating lunge w/twist
5 inchworms with push up
3-5 strict pull ups
8-10 kip swings
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*