CrossFit Indian Trail – CrossFit
Warm Up
2:00 easy bike/row
spiderman and reach with hamstring lockouts
heel clicks
figure 4 contour
glute mobilization
:30 bike moderate intensity
:30 row moderate intensity
:20 bike high intensity
:20 row high intensity
Wahoo (2 Rounds for reps)
AMRAP 7 Minutes
38/30 Calorie Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Bike
*Only score Max calories.
Optional Upper Posterior Shock Method (No Measure)
4 sets:
6 DB Bent Over Rows
12 Underhand Barbell Row
25 Ring Rows
-rest 2:00-2:30 b/t sets-