CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds:

200m Run or 250/200m Row:

After each bike, complete:

12 Hollow Rocks

12 Superman Rocks

24 Banded Pull-Aparts

2 Rounds:

5 Scap Retractions

3 Spiderman + Reach

:15s Deadhang Hold

3 Walkouts

5 Strict Toes to Bar


Warm-up (No Measure)

10:00 Handstand Walk Practice
Scaling – Box “Around the worlds”

Wall walks

Shoulder taps


Tip Toe (Time)

200 Meter Run, 21 TTB, 21 Burpees

200 Meter Run, 18 TTB, 18 Burpees

200 Meter Run, 15 TTB, 15 Burpees

200 Meter Run, 12 TTB, 12 Burpees

200 Meter Run, 9 TTB, 9 Burpees

200 Meter Run, 6 TTB, 6 Burpees

200 Meter Run, 3 TTB, 3 Burpees

Extra Credit

Metcon (AMRAP – Reps)

On the 3:00 x 4 Rounds:

15/12 Calorie Row

40 Double-Unders

Max Kipping HSPU in time remaining.
Score is total HSPU

Each 3:00 window starts with the “buy-in”, of 15/12 calories on the rower and 40 double-unders. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the kipping handstand pushups.

Round times start on the 0:00, 3:00, 6:00 and 9:00, with no rest between. At the 3:00 mark, we move directly into “round 2”.

If we are not completing kipping handstand pushups today, let’s modify to build the strict strength today with standing dumbbell strict presses. Choose a load that we estimate we could lift for 15-20 repetitions when fresh.

Lastly, our aim is to be complete with the buy-in portion by the 2:00 mark. If we are struggling with the double-unders, cap our efforts there, leaving at least a full minute on the wall for the handstand pushups.