CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“Culture eats strategy for breakfast” – Peter Drucker

2:00 on any machine…

1:00 foam roll calves each side

1:00 straddle stretch

1:00 butterfly stretch

2-3 sets for quality:

1 minute bike

10 lateral box step-ups each side

15 abmat sit-ups

20 air squats


Do Less (Time)

For Time:

3,000m Bike

2,000m Row

200 Double Unders

50 Toes to Bar
Today’s chipper workout incorporates all cardio and gymnastics movements.

We’re working these higher rep stations one time each and one at a time.

We expect this workout to take around 18-25 minutes.


should be a rep number you can complete in under 3:00


Should have 20+ unbroken to complete this station as written.

Should be a rep number that you can complete in under 5:00


Bike – 1,200m run

Row – 1 mile run,

DU – reduce reps, 300 singles, 3:00 of practice, 200 double taps, 200 line hops, 100 over and back DB hops

TTB – reduce reps, feet as high as possible, 50 knees to elbow/chest/waist, 50 toe raises, 100 abmat sit-ups

Extra Credit

Metcon (No Measure)


Accumulate the following totals…

1:00 – L-Sit Hold

2:00 – Hip Extension Hold

3:00 – Active Air Squat