CrossFit Indian Trail – CrossFit Teens
Warm-up
250 row
1min Jump Rope
Toy Soldiers
Step Squats
Walking Lunges
Figure Fours
Jog Forward
Jog Backward
PVC Pass/Rotations
Wall Opener
Shoulder Rotations
Med Ball Cleans
Barbell warm up
500m Row (Time)
Max Effort 500m Row
Dasher’s Rowing Dash
Vixen’s
1 Power clean
1 hang squat clean
1 front squat
1 jerk
Metcon (Time)
Cupid’s Heart Racer
500 single jump rope
Metcon (2 Rounds for reps)
2 Attempts
1 mix max effort Wall Balls
rest 2 minutes between rounds
Comets’s Ball Game
Metcon (Time)
12-25-20
KB Swings
Weighted Sit Ups