CrossFit Indian Trail – CrossFit

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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