Announcements
Happy Birthday Melissa Shepard!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
250 Row
1:00 banded lat stretch
1:00 overhead opener
5 spiderman and reach
10 air squats + 5 russian baby makers
5 inchworms w/push up
2 Rounds of: 5 scap pull ups + 8-10 kip swings + 3 strict pull ups
* barbell warm up * then:
Primer (2 rounds of):
100 m row + 5 thrusters + 5 pull ups
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups