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CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Benchmark Day!

Jog forward/backward

high knee karaoke

knee to chest

figure 4’s

toy soldier into bird feeder

lunge with twist

dynamic calf stretch

leg swings forwards/backwards and side to side

high knees

butt kickers

side shuffles

sprint 50% 20m -walk back

sprint 60% 30m -walk back

sprint 60 % 40m – walk back

Metcon

5k Run (Time)

Max Effort 5k Run
Many of you will look at today and think it’s not a workout, or maybe just one that you don’t want to do, which is exactly why I suggest you do it. General Physical Preparedness is about more than just barbells and gymnastics. We also need to train that slower gear, such as a sustained effort for 20+ minutes. It’s simple, it’s effective. One foot in front of the other. Moving your body a long distance is a fundamental human physical ability. This is a good test of our oxidative pathway. Challenge yourself! Run, walk, or crawl – you got this, forward it forward!