CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

jog forward/backward (2x)

toy soldiers

quad stretch

figure 4’s

knee hugs

bear crawl forwards/backwards

10 hollow rocks

10 push ups

10 bird feeders/side

banded monster walks

*warm up skill you are working on…talk to coach

Warm-up (No Measure)

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

jog forward/backward (2x)

toy soldiers

quad stretch

figure 4’s

knee hugs

bear crawl forwards/backwards

10 hollow rocks

10 push ups

10 bird feeders/side

banded monster walks

*warm up skill you are working on…talk to coach

Skill Work

Metcon (No Measure)

Coach/Athlete Choice:

Spend 20 Minutes on 1-2 skills

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees