CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

500m light row

10 pvc rotations

5 spiderman and reach

5 inchworms with push up

20-30 sec handstand hold and stretch

15 banded good mornings

10 banded pull aparts

2-3 eccentric hspu’s

warm up deadlifts

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups