Announcements

Happy Birthday Patrick Zeiher!

CrossFit Indian Trail – CrossFit Kids

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Warm-up

3 rds. Jump Rope 30 sec on/off

Then….

Jog forward

Jog backward

High knees

Figure fours

Then 2 rounds

30 sec warrior squats

10 leg swings

10 banded pull aparts

5 inchworms

Metcon (AMRAP – Rounds and Reps)

Teams of 2

16 min AMRAP

Partner 1

200m Run

Partner 2

AMRAP

7 Deadlifts

7 Wall ball cleans over the

shoulder

*Switch every 200m and pick up where partner left off

Weightlifting

Deadlift (3-3-2-2-1-1-1)