CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
spiderman and reach
hamstring stretch
alt. figure 4’s
alt. quad stretch
pvc pass throughs and rotations, tricep stretch
lunge with twist
Metcon (Time)
Recovery wod…For time but not for all out time…Just move
500m row
20 DB curls (your choice of weight)
500m row
30 lunges
500 m row
100 ft. DB Over/Under carry (50ft each arm)
500m row
20 Glute bridge extensions on rower seat
500m row
12 side KB bends/side