CrossFit Indian Trail – CrossFit

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Running Warm-Up #3 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF


Then, 1 Time Through

30m High Knee Karaoke

15m Over The Hurdle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backwards x2

30m High Knees/Butt Kicks x2

Then, 2 Rounds

12 PVC Rotations

5 Inchworms w/ Push-Ups x2


Metcon (Time)

2 Rounds For Time Of

200/400m Run

26 Hand Release Push-Ups

200/400m Run

26 KB Swings 1.5/1 pood

200/400m Run

26 Sit-Ups

200/400m Run

26 Deadlifts 75/55#

200/400m Run

26 Air Squats

200/400m Run

26 Box Jumps 24/20in
RX: 200m Run

RX+: 400m Run