CrossFit Indian Trail – CrossFit Teens
Warm-up
2 rounds:
250m row,
5 push ups
10 KB swings
5 squats
10 step ups
5 lunge
Thruster (5×3)
Focus is on technique
You may add weight each set but goal is not to go heavy
Metcon (Time)
For Time:
12-9-6-3-6-9-12
Thrusters
Box Jumps
Cal Row
Accessory
Rowing- Teams of 2 try to row exactly 100m every m over -1 burpee