CrossFit Indian Trail – CrossFit

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Warm Up

spiderman and reach w/hamstring lockouts

standing kang squats

10 push ups

10 light kb swings

10 light db rows

Row warm up

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50 sprint

Metcon

Metcon (Distance)

9 Minutes at RPE 4, 2 Minutes at RPE 3

90 seconds at RPE7, 3 minutes at RPE 3

6 minutes at RPE5, 2 minutes at RPE 3

90 seconds at RPE7, 3 minutes at RPE3

3 minutes at RPE5, 2 minutes at RPE3

90 seconds at RPE7

* Total time is 34:30