CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
8 Birdfeeders each leg
8 gorilla squats
8 side lunges each leg
8 angels and demons
8 Scap Push ups
8 Empty Barbell Rows
10 quadruped bird dogs
10 Squat and reach
8 Weighted Bird feeders
5 Inch worms with push up + shoulder taps
Metcon
Metcon (Time)
250 m row/200 m run
25 Push up +shoulder taps
250 m row/200 m run
25 Barbell Row 115/75
250 m row/200 m run
25 GHD Sit ups
250 m row/200 m run
25 DL 225/155
250 m row/200 m run
25 GHD Sit ups
250 m row/200 m run
25 Barbell Row 115/75
250 m row/200 m run
25 Push Up + Shoulder Taps
*Rx+ – 500 m row/400 m run