CrossFit Indian Trail – CrossFit

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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