CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

If you missed Monday, Tuesday or Wednesday, use today as a make-up day. If you did not complete your max pullups and max handstand pushups from Tuesday, please do them today and log in Wodify!

General Warm-Up #1 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF


Then, 3 Rounds

10 Wall Openers

5 Inchworms w/ Push-Ups x2

10 Lateral Lunges

10 Gorilla Squat Walks

Skill Work

Warm-up (No Measure)

Ring Muscle Up Skill Work

Here are some general options and ideas:

1- Strict Pullups and Strict Ring Dips

2 – Kip Swing (stay tight and long)

3 – Low ring transition practice

4 – Ring MU Singles – looking for perfection

5 – Practice linking reps together


Amanda (Time)

Snatch, 135#/95#