CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2:00 any machine…

1:30 banded shoulder distraction per side

1:00 banded tricep stretch each side

2:00 Kettlebell calf smash each side

1:30 Pigeon pose each side

2-3 rounds:

250m row

15 banded pull aparts

10 scap pullups

5 strict pullups

:20 HS hold on wall

:30 shoulder taps


Metcon (No Measure)

Strict Gymnastics

From 0:00 to 6:00

Alternating movements

30 DU

3 strict c2b

From 6:00 to 12:00

Alternating movements

:30 free standing HS practice

:10 strict pullup static hold (chin over)

on the 12:00

3 sets of 12: deficit pushups (hands on plates or DB’s)


Big Baller (AMRAP – Rounds and Reps)


50 Wallballs (20/14)

40/30 Calorie Bike

30 Deadlifts (225/155)(Double Dumbbell Deadlift )

20 Double-Dumbbell Push Press (50’s/35’s)(Single DB)

10 Bar Muscle Ups (10 Burpee Pullups)
Goal is to complete 1 to 1.5 rounds on this workout, so modify accordingly.

Wallballs should be a weight you can do 50+ unbroken when fresh.

Deadlifts should be a weight that you can cycle 25+ reps unbroken when fresh.

Dumbbells should be completed in 2-3 sets.

Bar muscle ups should be done within 3 sets.