CrossFit Indian Trail – CrossFit

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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.