CrossFit Indian Trail – At Home

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Warm-up (No Measure)

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

2-3 Sets

5 Inchworms

30 Second Hollow Hold

5 Shoulder Taps

30 Second Arch Hold


32-Pack (4 Rounds for reps)


Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
We’ll work through all 8 tabata rounds of a movement before moving on to the next movements

A tabata is :20 Seconds of work :10 of rest

You’ll spend 4 Minutes at each station

You will have 4 scores for this workout, one for each movement

Total workout time is 16 Minutes