CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

**If you missed Monday, Tuesday, or Wednesday, consider doing one of those day’s programming today**

500m Row

Then…

2 Rounds:

5 Spiderman w/ reach per side

10 Shoulder to Wall Rotations/side

10 Hollow Rocks

5 Russian Baby Makers

Down and Backs on Turf:

High Knees

Butt Kicks

Soldier Walks

Knuckle Drags

Over Hurdles

Metcon

Metcon (Time)

3 Rounds for Time:

200m Run

20 Calorie Bike

250m Row

:30 Plank

100m KB Farmers Carry (53/35)
Recovery Workout designed to help flush your system. Looking for quality movement on everything.

Farmers carry is 2 KB’s – one in each hand.

Mobility

Warm-up (No Measure)

1:30 Pigeon per side

2:00 Seated Forward Fold

1:00 Saddle Pose

1:00 Child’s Pose

1:00 Twisted Cross per side