CrossFit Indian Trail – CrossFit

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Metcon

Metcon (Time)

200m run

1 rope climb

10 deadlifts

10 bar facing burpees

200 m run

2 rope climbs

10 deadlifts

10 bar facing burpees

200 m run

3 rope climbs

10 deadlifts

10 bar facing burpees

200 m run

4 rope climbs

10 deadlifts

10 bar facing burpees

Rx+ 185/125

Rx 135/95, 3 strict chin ups= 1 rope climb

Afterbash

10 cal row

10 cal bike

20 cal row

20 cal bike

30 cal row

30 cal bike

banded hamstring

pigeon

banded 3 way shoulder stretch