CrossFit Indian Trail – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Your choice of recovery wod or regular wod
Recovery WOD
All stretches/smashes are 1:00/side
250 row
quad smash with barbell or plate
8/6 cal bike
banded lat stretch
250 row
banded tricep stretch
8/6 cal bike
banded hamstring stretch
250 row
wrist stretch
8/6 cal bike
frog or butterfly stretch
250 row
lying thoracic opener
8/6 cal bike
banded ankle distraction
250 m row
kb calf smash
Regular WOD
20 minutes
500 m row
10 push ups
15 Kb swings
20 abmat sit ups
25 air squats