CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
Then…
2 Rounds:
10 Leg Swings/side
10 Banded Pull Aparts
10 Monster Walks (side, side, front, back)
10 Banded Goodmornings
Skill Work
Warm-up (No Measure)
10:00 to work on movement of choice. Consult your coach for ideas, modifications, and instruction.
Metcon
Death By Calorie Row (Calories)
Minute 1 – Row 1 Calorie
Minute 2 – Row 2 Calories
Minute 3 – Row 3 Calories
Minute 4 – Row 4 Calories
…
Keep going until you cannot complete the required calories within the minute.
This starts really slow, but escalates quickly. Be patient, enjoy the easy rounds and get warmed up. For some, this has potential to go pretty long! Score is last successful round. If you fail on the round of 15 calories, your score is 14.