CrossFit Indian Trail – CrossFit

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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.