CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“True happiness is to enjoy the present, without anxious dependence of the future”
2:00 on any machine
Upper Body:
1. Banded Lat Stretch
2. Banded Tricep Stretch
3. Barbell Forearm Stretch
Lower Body:
1. Banded hamstring distraction
2. frog stretch
3. Calf stretch
Activation:
7 Minutes for quality
8 Cal Row
30′ Single dumbbell overhead carry/side
20 second plank
20 second hollow hold
5 down dog to push up
Metcon
Metcon
Let It Burn (Time)
On the 3:00 x 10
15/12 Cal Row
12/9 Cal Assault Bike
Conditioning category: Sprint
We are aiming to have between 1:00 and :90 of rest between rounds. Let’s adjust the calories if needed in order to have at least a minute of rest between rounds.
input all 10 times with your overall score being your slowest round.
Modifications:
15/12 Cal Row
12/9 Assault Bike
200m Run