CrossFit Indian Trail – CrossFit
Warm Up
10:00 warm up max
spiderman and reach
quad stretch
dead bugs (10x alt.)
bird dogs (10 alt.)
:30 row/:30 bike (3x) increasing intensity each round
Metcon (Time)
5 Sets:
500m Row at RPE3
2min Echo Bike at RPE5
300m Row at RPE7
30sec Echo Bike at RPE8
100m Row at RPE10
*Rest 3 Min between sets.
* Score is total time including rest on all sets except last set.