CrossFit Indian Trail – CrossFit Teens

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Warm-up

Bike 1 min

Air Squats

Warriors

Forearm Wrist Stretch

Trap Stretches

Bird Feeders

Quad Stretch

Calf Stretch

Lunges

PVC

Barbell Warm up

Weightlifting

Power Clean

Power Clean and Jerk

Technique:

5 sets work up to weight as comfotable:

1 Clean Pull

1 Power Clean

1 Jerk Drive

1 Push Jerk

Metcon (Time)

21-15-9

Deadlifts

Lunges

20 Plate Jumps every 1:30