CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
spiderman and reach with hamstring lockouts
squat hold and flossing
quad stretch (10 alt.)
figure 4’s (10 alt.)
bird feeders (10x/leg)
air squats (10x)
bird dogs (10 alt.)
kb swings (10x)
Metcon (Distance)
4 Sets
800m Row at RPE5
-No Rest-
2 Min Echo Bike at RPE7
*Rest 3 Min between sets.
*Score: Total Meters on bike
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP (optional wod)
10 Cal bike
15 KB Swings
20 Abmat sit ups
15 Air squats
10 Cal row