CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
high knee karaoke
toy soldiers
knee hugs
alternating figure 4’s
3-5 chin ups
10 air squats and 10 cossack squats
empty barbell warm up
3-4 foot clamp to stand
Metcon
Metcon (Time)
200 m run
1 rope climb
20 /15 cal bike
10 clusters 75/55
200 m run
2 rope climbs
20/15 cal bike
8 clusters 95/65
200 m run
3 rope climbs
20/15 cal bike
6 clusters 115/85
200 m run
2 rope climbs
20/15 cal bike
4 clusters 135/95
200 m run
1 rope climbs
20/15 cal bike
2 clusters 155/105