CrossFit Indian Trail – CrossFit Teens
Warm-up
Coach led
Weightlifting
10 minute EMOM (5 Rounds)
Minute 1: 2 Power Snatches
Minute 2: 2 Pull ups + 2 Dips or 4 Ring Rows + 4 Push Ups
Metcon (Time)
Partner WOD is:
25 Power Snatch 65#
30 Knee Raises
35 Shoulder to Overhead 65#
40 Burpees to a Plate
45 Front Squats 65#
50 Russian KBS 16 kgs
1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.
Metcon (Time)
Individual WOD is:
10 Power Snatch 65#
15 Knee Raises
20 Shoulder to Overhead 65#
25Burpees to a Plate
30 Front Squats 65#
35 Russian KBS 16 kgs