CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
banded lat stretch
10 scap pull ups
5 strict pull ups
5 hollow bodies with feet against box
5 kip swings (arch to hollow)
5 hollow body rocks
5 arch to knee swings
5 hollow body rocks
5 toes to bar with straight legs
Gymnastics
Toes-To-Bar
Metcon (Time)
For time: 12-10-8-6-4-2 UB TTB
Metcon
Metcon (Calories)
Every minute for 26 minutes (13 rounds):
Minute 1
Bike for 1 minute Max calories
Minute 2
Row for 1 minute Max calories
*hit AVERAGE cals per minute from last week for each machine