CrossFit Indian Trail – CrossFit

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Warm-up

Running Warm up #1 (No Measure)

Down and Backs:

jog forward

jog back ward

hi knees

karaoke

figure four

2 rounds

30 second couch stretch

10 per forward/backward leg swing

10 per side to side leg swings

Metcon

Metcon (Time)

5 sets

400m Row @RPE 7

90 sec echo bike at RPE3

200 m Row @ RPE 8

1 minute echo bike at RPE3

100 m row @RPE9

30 sec echo bike at RPE3

*rest 2 minutes between sets