CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light machine
10 pvc pass throughs + 5 rotations
:30 quad stretch
10 alternating figure fours
8 bird feeders/leg
banded lat stretch and tricep stretch
1:00 overhead opener
10 banded air squats + 5 russian baby makers
8 DB presses/arm + 10 goblet squats + 5 db thrusters
(2x) 3 strict pull ups + 5 kip swings + 5 pullups
barbell warm up
Weightlifting
Turkish Get Up (Heavy 2 (1/arm))
15 Minute Cap
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups