CrossFit Indian Trail – CrossFit Teens
Warm-up
100m Row, 10 DB Squats, 100m Row, 10 Spiderman & Reach, 100m Row, 10 DB Presses, 100m Row, 10 PVC Pass Throughs
30 sec pigeon hold each leg
Weightlifting
Overhead Squat; work to build to a heavy single
Overhead Squat (1×5, 1×4, 1×3, 1×2, 1×1)
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP of:
50m Farmer Carry
5 Overhead Squats
5 Lateral Burpees over Bar