CrossFit Indian Trail – CrossFit
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