CrossFit Indian Trail – CrossFit
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