CrossFit Indian Trail – At Home

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Warm-up (No Measure)


Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet



Mirror Effect (3 Rounds for time)

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run


Working through 3 all bodyweight intervals to start the weekend

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees

Follow the same format for the burpees into the next 1 mile run

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run

Enter all three of your times separately and Wodify will add the total together for your final score



2k Row

100 Box Jumps

200 Weighted Step-ups

100 Squat Jumps

Extra Credit

Metcon (No Measure)

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell Bench Press


Today’s body armor focuses on the midline and upper body pressing

You’ll alternate between these movement patterns on the minute for 4 rounds:

Minute 1: 20 AbMat Sit-ups

Minute 2: 10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press

After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains


Choose loads and rep schemes that allow you to complete each movement unbroken

Elevate your hands, go from your knees, or reduce the reps in the close grip push-up to allow for this

You should have at least 20 seconds to complete bench presses at the end of each round


Single Dumbbell Overhead Tricep Extensions:

Close Grip Push-ups: