CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1min Single/Double-Unders
2 Rounds
30m Jog Forwards
30m Jog Backwards\
7 Inchworms
10 Single Leg Raises, Both Legs
30sec Couch Strecth, Both Legs
Metcon
The Vitamin D (Time)
For Time
1 Mile Run
2min Rest
800m Run
1min Rest
400m Run
30sec Rest
200m Run
-Score is total time including rest.
Core Work
Metcon (No Measure)
3 Rounds
6 Toes To Bar, Strict
12 Back Extensions
24 Alternating Jack Knives
Not mandatory, but beneficial.