CrossFit Indian Trail – CrossFit

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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