CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light row/bike
5 spiderman and reach
8 alternating scorpions
10 table tops w/5 sec pause at top
banded lat and pec stretch
2 rounds of :
10 air squats
8 push ups
10 banded good mornings
10 sec ring support hold + 2 eccentric ring dips
Then…
*barbell warm up
Skill Work
Warm-up (No Measure)
Coaches Choice
Take 5 minutes for thorough review of chosen movement then 10:00 of practice.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips