CrossFit Indian Trail – CrossFit
Operation Red Wings (3 Rounds for reps)
3 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Bike (calories)
Shuttle runs (10-15-20 etc)
-Rest 3:00 between sets-
Accessory Work (No Measure)
3 Sets
5 Dumbbell Renegade Row (push up + right arm row + Push up + left arm row = 1 rep)
10 DB Weighted sit ups
50 ft Double Kettlebell Overhead Waiter Walk + :30 Handstand Hold
Warm Up
2:00 bike or row
pvc banded lay stretch
pvc tricepstretch
pec stretch on rig
spiderman and reach
calf stretch
quad stretch
:20in/:20 off (2x) row
:20 on/:20 off (2x) bike