CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF


Then, 3 Rounds

10 PVC Pass Thoughs

10 Wall Openers

10 Air Squats

10 Lateral Lunges


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min Of

1 Wall Climbs, 5 Goblet Squats

2 Wall Climbs, 10 Goblet Squats

3 Wall Climbs, 15 Goblet Squats

4 Wall Climbs, 20 Goblet Squats

5 Wall Climbs, 25 Goblet Squats


*100m Suitcase Carry after each round.

*KB for Goblet Squat and Carry is 1.5/1pood