CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Benchmark Day!

Toe walk/heel walk

high knee karaoke

figure 4’s

quad stretch

inchworm w/push up

toy soldier into bird feeder

lunge w/twist

8-10 kip swings

3-5 strict pull ups

warm up kb’s

high knees

butt kicks

20 m sprint at 50% – walk back

20m sprint at 60% – walk back

20 m sprint at 75% – walk back

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups