CrossFit Indian Trail – CrossFit Teens

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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