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