CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds, at low intensity:

2:30 Bike/Row, into…

3 Rounds:

:30s Walkouts

:30s Banded Good Mornings

:30s Reverse Samson

Dumbbell Warmup

2 Rounds, starting with a light dumbbell and moving to a moderate:

4 Deadlifts (each side)

3 Hang Muscle Cleans (each side)

2 Strict Presses + 2 Push Presses (each side)

2 Hang Clean and Jerk (each side)


Hangnail (AMRAP – Rounds and Reps)


30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike or Row

20 Barbell-Facing Burpees

15 Deadlifts (185/125)
On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

RX+ – (245/165)

Mid Line Work

Metcon (No Measure)

2 Rounds:

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups