CrossFit Indian Trail – CrossFit

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Warm-up

pigeon stretch (:30/leg)

quad stretch (:30/leg)

5 table top with 5 sec hold at top

5 kang squats

5 ATG front foot elevated (45# plate) split squats/leg

10 hollow body rocks

1 round

5 cal row

5 cal bike

5 abmat sit ups

10 lunges

Metcon

Metcon (Time)

For Time

25, 20, 15, 10, 5

Cal row

Cal bike

Abmat sit ups

Lunges