CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Then, 2 Rounds
10 PVC Pass Throughs
10 Wall Openers
10 Spider Walks
10 Lateral Lunges
Then, 200m Run
Metcon
3000m Row (Time)
For Time
3000m Row
Alternate every 200m between a Recovery and Sprint pace.