CrossFit Indian Trail – CrossFit
Warm Up
Spiderman and reach with hamstring lockouts
alternating quad stretch
alternating lunges (10x)
inchworm with push up (5x)
:20 on/:20 off bike (3x)
Metcon (Calories)
5 Min Bike at RPE3
-Rest 1 Min-
4 Sets
500m Bike at RPE4-5, 30 Sec Rest or RPE2
1000m Bike at RPE4-5, 60 Sec Rest or RPE2
1500m Bike at RPE4-5
*Rest 90 Sec between sets.
Score is total calories. Bike should continue to keep time, but some may not :O
This is not a wod where you are pushing hard…Remember RPE of 4-5.
*If you row, do 4 sets of
250 m row, 500m row, 750m row