CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #4 (No Measure)
2min Of Single/Double-Unders
30m High Knee Karaoke
30m Side Shuffle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backward x2
30m High Knees/ Butt Kicks
Then, 5 Inchworms
w/ 5-4-3-2-1 Push-Ups
Metcon
Metcon (Time)
Intervals!!!
RX+
2 x 800m run
rest 2 minutes after each 800m
4 x 400 m run
rest 1 minute after each 400m
8 x 200m run
rest :30 after each 200m
Rx
1 x 800m run
rest 3 minutes
4 x 400m run
rest 2 minutes after each 400
6 x 200 m run
rest 1 minute after each 200
*Score is total time including rest
round to nearest :15 for each interval to make tracking time easier.