Announcements
Monday 9/2 – All afternoon classes cancelled.
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Stuff
200m run
10 hollow rocks
10 pvs rotations
10 air squats
30 second quad stretch
5 scap push ups + 10 push ups
3-5 strict pull ups
10 alternating kossack squats
10 alternating lunges with twist
Metcon
Metcon (Time)
27-24-21-18-15-12-9:
AbMat Sit-ups
Bike Calories
After Each Set (7 Rounds):
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
Choose a strict pull-up and push-up number that you can complete unbroken each set