CrossFit Indian Trail – CrossFit
Warm-up
Running Warm up #1 (No Measure)
3 minutes of jump rope
:30on/:30off
Down and Backs:
jog forward
jog back ward
hi knees
karaoke
figure four
2 rounds
30 second couch stretch
10 per forward/backward leg swing
10 per side to side leg swings
10 banded pull-aparts
5 Scap Pullups
5 Inchworms w/ pushup
Metcon
Metcon (Time)
3 Rounds for Time:
1,000 Meter Row
3 Rounds of Cindy
Cindy – 5 Pull-ups, 10 Push-ups, 15 Air Squats