CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
calf stretch
knee hugs
alternating figure 4’s
bird feeders
5 tempo push ups
10 light kb swings
10 alternating step ups
10 light DB rows
10 hollow body rocks
10 leg swings forward/backward/ side to side
Weightlifting
DB Bench Press (3×10 building up)
DB Bent Over Rows (3×10 building up)
Metcon
Metcon (Time)
500 m row
50 DU’s
400 m run
40 abmat sit ups
300 m row
30 kb swings (1.5/1)
200m run
20 unweighted box step ups
100 m row
10 push ups