CrossFit Indian Trail – CrossFit

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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 (AMRAP – Rounds and Reps)


10 Burpees

20 Russian Kettlebell Swings (53/35)

300 Meter Row

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