CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 m row
8 Birdfeeders per leg
8 Lateral Lunges
8 Windmills
Duck Walk
8 Bear Rolls
8 Lying Scorpions
30 Second Couch stretch per leg
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 Minute at each station with 1 minute rest between each station
Station 1 – Tire Flips
Station 2 – Rope Climbs
Station 3 – Bike
Station 4 – Sandbag drag and pull