CrossFit Indian Trail – CrossFit

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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