CrossFit Indian Trail – CrossFit
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