CrossFit Indian Trail – CrossFit

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Running Warm-Up #3 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF


Then, 1 Time Through

30m High Knee Karaoke

15m Over The Hurdle

15m Knee To Chest

15m Figure Four

15m Toy Soldiers

30m Jog Forward/Backwards x2

30m High Knees/Butt Kicks x2

Then, 2 Rounds

12 PVC Rotations

5 Inchworms w/ Push-Ups x2


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15mins Of

200m Run

5 Power Cleans 185/125#

10 Toes To Bar

Skill Work

Metcon (No Measure)

7min EMOM

25ft Walk
Scaling Options

-Less Distance

-Shoulder Taps On Wall/Box

-Around The Worlds On Box