CrossFit Indian Trail – CrossFit
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