CrossFit Indian Trail – CrossFit

Warm Up

2:00 bike/row/run

PVC pass throughs and rotations

knee hugs

toy soldiers

alt. figure 4’s

lunge with twist

high knees and butt kicks

20m run 50% and walk back, 30m run 60% and walk back, 40m run 70% and walk back

Partner WOD (Time)

100 burpees (split as needed)

400m run together

80 burpees

400m run together

60 burpees

400m run together

40 burpees

400m rung together

20 burpees

400m run together

Rx+ as written

Rx start with 80, then 60,40,20.

* Time cap 30 minutes

** for each rep missed, add 1 second to your time cap. 400m run = 4 reps