CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“If failure is not an option, neither is success.”
banded 3 way lat stretch
quad stretch
5 spiderman and reach
8 russian baby makers
banded lateral steps
banded squats
banded standing fire hydrants
10 push ups
3-5 strict pull ups
8-10 kip swings
5-8 kipping pull ups
*barbell warm up
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes