CrossFit Indian Trail – CrossFit
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