CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

500-350-200 Meter Row

After each set:

10 Hollow Rocks

10 Superman Rocks

5 Dowel Passovers + 5 Dowel OHS

3 Inchworms

2 Rounds through, rotating stations every :30s:

Slow Wall Squats

Banded Pull-Aparts

Warrior Squats

Suitcase Deadlifts (changing sides at 15s)

Cossack Squats


Pause Back squats (Sets #1+2 @ 70% Sets #3+4 @ 73% Sets #5+6+7 @76% )

7 Sets:

1 Pausing Repetition (3s in bottom)

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed “on the minute”, or even faster, as we rest as needed.


Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 GHD Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

*You may row/bike/run

Barbell – 95/65
For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let’s scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.