CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
2:00 light row
1:00 puppy pose (changing sides by looking under each arm)
5 spiderman and reach
do 5x Coach Margee complex: (russian baby maker, inchworm, eccentric push up, downward dog, calf stretch, warrior squat)
15 banded good mornings
2 rounds of :
8 kip swings
10 light kb swings
5 light kb push press
5 cal row
1 round of :
5 toes to bar
8 DB Hang C&J (wod weight)
8 cal row
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row