CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

100m row, rest :10, 200m row, rest :20, 300m row

pvc pass throughs + rotations

barbell forearm and bicep smash

spiderman and reach

calf stretch

ankle stretch on box

10 alternating step ups

3-5 chin ups

5 tempo push ups

200m row

5 box jumps

5 burpees

5 pull ups

1-2 rope climbs