CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Light the Match

5 spiderman and reach/side

30 second quad stretch/leg

30 second calf stretch/leg

5 bird feeders/leg

10 alternating figure 4’s

toy soldiers

high knee karaoke

high knees

butt kickers

Metcon

Metcon (Time)

4000m Bike (2.5 Miles)

2000m Row

1000m Run
SUBSTITUTIONS

If unable to Bike, complete 2 rounds of:

2k Row

1k Run