CrossFit Indian Trail – CrossFit
Warm Up
Spider-Man and reach
standing kang squats
bird feeders
air squats and Cossack squats
:30 on/:30 off row (increase intensity each round)
Lactate Threshold (Distance)
10 Min at RPE3
-Rest 1 Min-
2000m at RPE6,
-Rest 1 Min-
5 Sets
500m at RPE6
2 Min at RPE3
*No Rest between reps or sets.
record total time in notes