CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
10 pvc pass throughs +5 rotations/side
light jog 200m
knee hugs
high knee karaoke
figure 4’s
quad stretch
spiderman and reach walk
banded lat stretch
2 rounds
15 banded good mornings
10 kip swings
10 light kb swings
high knees
butt kicks
2 rounds
jog forward/backward
5 pull ups
8 kb swings
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups