CrossFit Indian Trail – CrossFit Teens
Warm-up
Start with 20 Cal Row….
Line up for down & backs
step squats
figure 4
knee hugs
knuckle drags
toe touches
toy soliders
PVC work
Banded arm stretches
15 Cal Row
Weightlifting
Bench Press (Practice technique )
Work to a moderate weight of 5
Metcon (Time)
For Time:
20 Cal Row
20 Bench Presses
20 Deadlifts
15 Cal Row
15 Bench Presses
15 Deadlifts
10 Cal Row
10 Bench Presses
10 Deadlifts
Use 2 different barbells
Weight for Bench Presses should be close to the weight you finished on your set of 5
Weight for Deadlift should be 60-65% of 1RM