CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
1:00 bike
25 jumping jacks
5 spiderman and reach/side
banded lat stretch
5 downward dogs with 2 push ups – add in a calf stretch during downward dog
10 hollow rocks
5 superman holds
Skill Work
Metcon (No Measure)
Spend 15:00 working on a Pull-up Skill:
Kip Swing
Kipping Pull-up
Kipping Chest to Bar
Butterfly
*Coach will progress through the different movements with the entire class for about half, then cut you loose for the other half*
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups