CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 bike/row/run

pvc pass throughs and rotations

table top with 5 second hold at top

couch stretch

pigeon stretch

2 rounds of

8-10 hollow body rocks

3 burpees

10 lunges

8 kb swings

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

500m bike

50 foot suitcase carry (right 25’/left 25′)

15 burpees

30 lunges

15 KB swings

KB – Rx+ 2/1.5

Rx – 1.5/1