CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Very Easy Row
Active Samson + Air Squat
Upper Back Foam Roll
1 Minute
Easy Row
Active Spidermans
Kettlebell Thoracic Opener
1 Minute
Easy-Moderate Row
Push-up to Down Dog
Kettlebell Ankle Stretch (1 Minute Each Side)
Rowing Prep:
Establish Seat Position
30 Seconds of Rowing & Grip
KB Swing Prep (Lighter KB):
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
Rehearsal:
1 Round
200 Meter Row
10 Kettlebell Swings (Lighter Weight)
*Build to working weight*
1 Round
100 Meter Row
5 Kettlebell Swings (Workout Weight)
Metcon
Drop Anchor (Distance)
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35