CrossFit Indian Trail – CrossFit

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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!