Announcements
Don’t forget to register for the CrossFit Open – Ask your Coach for details!
CrossFit Indian Trail – CrossFit
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!