CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 light row
5 spiderman and reach/side
10 alternating figure 4’s
:30 quad stretch/leg
banded lat stretch
20 banded pull aparts
10 air squats + 10 alternating kossack squats
push up into downward dog (5x)
10 hollow body rocks
table top with 5 second hold at top (5x)
3-5 strict pull ups
8-10 kip swings
5-8 pull ups
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats