CrossFit Indian Trail – CrossFit

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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