CrossFit Indian Trail – CrossFit

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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


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