CrossFit Indian Trail – CrossFit Teens
Warm-up
Start 2 min Bike
PVC Work
Chest opener
Shoulder rotations
Bridges
Calf stretch
Down & Backs:
Knuckle drag
Knee Hugs
Figure 4
Squat Steps
Jump Rope 2 rds 30 on/off
Barbell Warm up
Pull-ups
Find your scaling option and complete 3 sets of 5
Ring Rows, Negatives
Banded
Metcon (4 Rounds for reps)
EMOM for 4 Rounds for Total reps
Min 1: Snatches/Cleans
Min 2: Ab mat Sit ups
Min 3: Cal Bike/Single JR
Min 4: REST
Record total reps for each round during your minute rest