CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

:30 on/off row (3x)

wrist stretch

banded upright handstand walks

hollow body rocks

inchworm with push ups into calf stretch

20-30 second handstand hold

2-3 eccentric handstand push ups

5-7 ring rows

3-5 kipping hspu’s


Metcon (No Measure)

3 alternating sets of:


10 Feet Elevated Ring Rows (2121 tempo)

*does not need to be unbroken

Rest 1 minute


10 Bent-Over Barbell Rows (2121 tempo)

Rest 1 minute


Metcon (6 Rounds for time)

Every 4:00×3:

20 GHD Sit-ups (Abmat Sit-ups)

25 kipping HSPU (Double DB Push Press 50’s/35’s)

*3 min cap per set

Every 4:00×3:

30/24 cal row

100 double unders

*3 min cap per set

* if you got time capped, your score is 3:00+ incomplete reps