CrossFit Indian Trail – CrossFit
optional recovery wod (Distance)
Rx+ option
10x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min atRPE2-3
8x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min at RPE2-3
6x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min atRPE2-3
4x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
Duration: 37Minutes
Rx option
5x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min at RPE2-3
4x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min at RPE2-3
3x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
3 Min atRPE2-3
2x (40 Sec at RPE8-9, 20 Sec at RPE1-2)
Duration 23 minutes
optional recovery wod (No Measure)
Optional recovery wod
5:00 bike at RPE5
then 4 rounds of
250 row
20 air squats
15 kb swings (1/.75)
10 unweighted box step ups
5 inchworms with push up
then 5:00 bike at RPE5