CrossFit Indian Trail – CrossFit
Metcon
Metcon (No Measure)
— Part #1 —
4:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace
— Part #2 —
3 Rounds (low intensity):
3 Slow Wall Squats
4 Inchworms
5 Russian Baby Makers
— Part #3 —
3 Rounds (moderate intensity):
5 Suitcase Deadlifts (each side)
30 Double-Unders
10 Russian Kettlebell Swings (chest-level)
30 Double-Unders
15 AbMat Sit-Ups
*Rest :45s-1:00 between efforts.
— Part #4 —
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
— Part #5 —
4:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace
Above, you will find an optional “Pre-Game” activation. You don’t always have to “go hard” in the gym on a daily basis. If you are an athlete that feels “rusty” in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist with performing at our best tomorrow. Move a little today or take a full rest day…Either way, lets come in and kill it tomorrow for the Open!