CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 any machine
1:00 calf stretch
1:00 foam roll lats
1:00 foam roll quads each
1:00 banded pass through
3 Rounds:
15 standing calf raises
15 banded good mornings
5 strict toes to bar
1:00 plank
Metcon
The Ocho (Time)
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200m Run
Score is the slowest time of your 8 rounds.
Goal is 1:1 work rest, so each round should take around 2:00.
Rounds begin on 0-4-8-12-16-20-24-28