CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
jog forward/backward (2x)
toy soldiers
quad stretch
figure 4’s
knee hugs
bear crawl forwards/backwards
10 hollow rocks
10 push ups
10 bird feeders/side
banded monster walks
*warm up skill you are working on…talk to coach
Warm-up (No Measure)
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
jog forward/backward (2x)
toy soldiers
quad stretch
figure 4’s
knee hugs
bear crawl forwards/backwards
10 hollow rocks
10 push ups
10 bird feeders/side
banded monster walks
*warm up skill you are working on…talk to coach
Skill Work
Metcon (No Measure)
Coach/Athlete Choice:
Spend 20 Minutes on 1-2 skills
Metcon
Death Race (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees