CrossFit Indian Trail – CrossFit

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spiderman and reach

wrist stretch

pigeon stretch

squat hold and flossing

ATG plate split squats (5x/leg)

banded side steps (12-15/leg)

banded tempo air squats (5-7x)

walking lunges (10x)

5 tempo push ups

hanstand hold (20-30 seconds)

5 wallballs

6 front rack light DB lunges

5 wallballs

6 front rack DB (wod weight) lunges


Rottweiler (Time)

50 Wall Balls (20/14) (10’)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14) (10’)

*Ladies 10’ today.

Rx+ as written

Rx 20/14#, (10’/9′),35/25#’s

Target Time: 7-8 minutes

Time Cap: 10 minutes


How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.

How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.


Metcon (4 Rounds for time)

4 sets

90 second AMRAP

20 Deficit Push Ups (45/25 plate)

Max Freestanding Handstand Hold WITHOUT moving hands [up to the 90 second mark on clock]

– rest 90 seconds between sets-

*If you can’t free handstand then you can handstand on the wall.