CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
table top with 5 second hold at top
10 scap push ups
5 tempo push ups
10 scap upll ups
5 strict pull ups
10 kip swings
knee hugs
toy soldiers
alternating figure 4’s calf stretch
jog forward/backward
high knees/butt kicks
100m jog
Weightlifting
Bench Press (Alterntate sets 5×5 of Bench press with pull ups)
Weighted Pull-ups (5 sets of 3 working up in weight)
Metcon
Metcon (Time)
*50 cal row buy in*
Then 4 rounds of
200m run
5 strict pull ups
10 push ups
15 toes to bar
* 50 cal row cash out*