CrossFit Indian Trail – CrossFit
Metcon (Time)
Rx+ (around 30 minutes)
2,000m row
-rest 3 minutes
1,000m row
-rest 2minutes
500m row
-rest 1 minute
(8x) 250m row
-rest 30 seconds between sets
Rx (around 20 minutes)
1,000m row
-rest 2 minutes
(2x) 500m row
-rest 1 minute b/t sets
(4x) 250m row
-rest :30 b/t sets
Optional body building (No Measure)
2-3 rounds
KB bottoms up single DB OH carry (50 feet)
side bends (12-15x/side)
DB curls (12-15/side)
Weighted plank (:30-1:00)
kneeling landmine presses (10-12/side)