CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
2:00 light row
5 table tops w/5 sec hold at top
5 spiderman and reach
5 inchworms + downward dog + calf stretch
10 alternating scorpions
10 Y’s, T’s, W’s
10 banded good mornings
5 push ups
5 prone swimmers
5 push ups…again
Then…2 rounds of
100m row
8 light russian kb swings
4 burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Burpees
20 Russian Kettlebell Swings (53/35)
300 Meter Row
STIMULUS
The burpees are standard burpees, requiring chest to floor and full extension at the top
The Russian Kettlebell Swing finishes with arms parallel to the ground
Choose a kettlebell weight that allows you to complete the 20 reps in 1-2 sets during the workout