CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #3 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 1 Time Through
30m High Knee Karaoke
15m Over The Hurdle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backwards x2
30m High Knees/Butt Kicks x2
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Ups x2
Metcon
Metcon (Time)
For Time Of
500m Row
50 Double-Unders
50 Sit-Ups
400m Row
40 Double-Unders
40 Sit-Ups
300m Row
30 Double-Unders
30 Sit-Ups
200m Row
20 Double-Unders
20 Sit-Ups
100m Row
10 Double-Unders
10 Sit-Ups