CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

:30 Seconds

Lateral Jumps Over Rope

Active Samson

Easy Single Unders

Active Spidermans

Higher Single Unders

1 Minute of 3 Push-ups + 6 Air Squats (For Quality)

Barbell Warmup

Chest Stretch: 45 Seconds

(Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.)

Pigeon Pose: 1 Minute Each

**Movement Prep**

:30 Seconds Moderate Row

:20 Seconds Easy Singles

:20 Seconds Fast Singles (Tight Circles)

:20 Seconds Double Under Practice

5 Pausing Air Squats (Top & Bottom)

5 Air Squats

:15 Second Push-up Plank Hold

:15 Second Bottom Position Hold

5 Push-ups

3 Clean Deadlifts

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


5 Calorie Row

10 Double Unders

5 Power Cleans (135/95)

5 Pushups

5 Air Squats


Metcon (AMRAP – Rounds and Reps)


25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats