CrossFit Indian Trail – CrossFit
Warm Up
spiderman and reach w/hamstring lockouts
standing kang squats
10 push ups
10 light kb swings
10 light db rows
Row warm up
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50 sprint
Metcon
Metcon (Distance)
9 Minutes at RPE 4, 2 Minutes at RPE 3
90 seconds at RPE7, 3 minutes at RPE 3
6 minutes at RPE5, 2 minutes at RPE 3
90 seconds at RPE7, 3 minutes at RPE3
3 minutes at RPE5, 2 minutes at RPE3
90 seconds at RPE7
* Total time is 34:30