CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Set the table

0-1:00 light bike

1-2:00 moderate bike

10 pvc pass throughs

banded lat stretch on rig w/greet band

10 band pull aparts (red band)

30 second quad stretch

10 alternating figure 4’s

10 air squats

10 alternating lunge w/twist

5 inchworms with push up

3-5 strict pull ups

8-10 kip swings

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*