CrossFit Indian Trail – CrossFit

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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