CrossFit Indian Trail – CrossFit

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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