CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
5 spiderman and reach/side
10 alternating quad stretch
pigeon stretch :30/side
5 inchworms with push up
10 birdfeeders/side
2 rounds
100m row
5/3 cal bike
Metcon
Metcon (Time)
10 Sets
150m Row or Ski at 70%
-No Rest-
50m Row or Ski at 90%
90 Sec Echo Bike at 30%
*No additional rest between reps or sets.
Today is a recovery day. You do have the option of making up a wod from Monday-Wednesday, but if you’ve been to the gym each day this week, todays wod is a great recovery wod. You can also take some time to do some extra stretching and body work.