CrossFit Indian Trail – CrossFit Teens

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Warm-up

2 Rounds:

100m run

5 spidermans

10 air squats

10 step ups

10 DB press

PVC Work & Barbell Warm up

Weightlifting

Bench Press

Work to a heavy 1 rep- Add in notes each weight used in each set

Bench Press (1×5, 1×4, 1×3, 1×2, 1×1)

Metcon (Time)

21-15-9

DB Thrusters

DB Burpee box carry overs

Metcon (Time)

50m Sprints x 6-10
Record fastest time