CrossFit Indian Trail – CrossFit
Warm-up
Warm Up (No Measure)
3 Rounds
250 Row
10 Spider walks
5 Inch Worms with push up
5 Wall Openers
5 Front Squats w/empty bar
5 Push Press w/empty bar
30 Second couch stretch (quads)
Metcon
Metcon (Time)
**Buy In 1000m row**
Then 3 rounds of
20 abmat sit-ups
20 wallballs (20/14)
20 kb swings (1.5/1)
20/15 cal bike
**Cash out 1000m row**