CrossFit Indian Trail – CrossFit
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