CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row/400m Run
Then…
3 Rounds:
10 Air Squats
5 Inch Worms
10 Shoulder to wall rotations
10 PVC Pass-through
10 Leg Swings/side
Metcon
Metcon (Distance)
Rowing 1:1 work/rest
1:00 on/1:00 off
2:00 on/2:00 off
3:00 on/3:00 off
4:00 on/4:00 off
3:00 on/3:00 off
2:00 on/2:00 off
1:00 on/Done
Rower Setup – Select Workout, Custom List, 2nd button down.
Score = Total Meters of all rounds added together.
Core Work
Metcon (No Measure)
Not for Time:
3 Rounds:
1:00 Plank
:30 Side Plank
:30 Side Plank