CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Jog forward/backward (2x)

High knee karaoke

spiderman and reach

air squats

toy soldiers

figure four

lunge and twist

Barbell Warm Up

5 Good Mornings

5 Elbow Rotations

5 Hang Power Cleans

5 Front Squats

2 rounds of

:30 second row

:30 seconds singles/doubles

2 power cleans + 2 front squats (building in weight each round)


Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP – Partner WOD

250m Row

40 Double-Unders

200m run

5 Front Squats (115/85)

5 Power Cleans (115/85)

One partner works while other rests alternating movements throughout the workout