CrossFit Indian Trail – CrossFit
Metcon
(Optional wod)
2-3 rounds (not for time)
250 m row
20 kb side bends (10/side)
10 double db bench press
20 sit ups
10 double db side+front deltoid raises
.5 km bike
20 landmine rotations
10 bulgarian split squats
20 russian twists
10 double db rows
Metcon (Time)
(optional wod)
Recovery Day!
2 rounds
100m row + 100m run + .25km bike
Rest 1:00
200m row +200m run + .5km bike
Rest 1:00
300m row +300m run + .75km bike
Rest 1:00
400m row +400m run +1km bike