CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“True happiness is to enjoy the present, without anxious dependence of the future”

2:00 on any machine

Upper Body:

1. Banded Lat Stretch

2. Banded Tricep Stretch

3. Barbell Forearm Stretch

Lower Body:

1. Banded hamstring distraction

2. frog stretch

3. Calf stretch


7 Minutes for quality

8 Cal Row

30′ Single dumbbell overhead carry/side

20 second plank

20 second hollow hold

5 down dog to push up



Let It Burn (Time)

On the 3:00 x 10

15/12 Cal Row

12/9 Cal Assault Bike
Conditioning category: Sprint

We are aiming to have between 1:00 and :90 of rest between rounds. Let’s adjust the calories if needed in order to have at least a minute of rest between rounds.

input all 10 times with your overall score being your slowest round.


15/12 Cal Row

12/9 Assault Bike

200m Run