CrossFit Indian Trail – CrossFit

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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