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)
Metcon (No Measure)
Bike:
3Sets
3000m at RPE3
90 Sec at RPE8
*Rest 90 Sec between sets.
ORRRRRR…
Rowing :
3 sets
1500m row at RPE3
350/300m row at RPE8
* Rest 90 Sec between sets