CrossFit Indian Trail – CrossFit

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Warm-up

Warm Up (No Measure)

3 Rounds

250 Row

10 Spider walks

5 Inch Worms with push up

5 Wall Openers

5 Front Squats w/empty bar

5 Push Press w/empty bar

30 Second couch stretch (quads)

Metcon

Metcon (Time)

**Buy In 1000m row**

Then 3 rounds of

20 abmat sit-ups

20 wallballs (20/14)

20 kb swings (1.5/1)

20/15 cal bike

**Cash out 1000m row**