CrossFit Indian Trail – CrossFit
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