CrossFit Indian Trail – CrossFit Teens
Warm-up
Start with
200m Light run
Then…
5 Spiderman & reach each side
Hamstring stretch and Pigeon each side 1 minute
5 inch worms with push ups
Small banded steps
15 air squats and alternating kossack squats
10 shoulder circles on wall
10 Kip swings
Barbell warm up:
chest opener on rig
5 pause back squats
10 good mornings
Weightlifting
Back Squat (10-8-6-4-2 Reps Increase weight each set)
On the 0:00 10 reps
On the 3:00 8 reps
On the 6:00 6 reps
On the 9:00 4 reps
On the 12:00 2 reps
* last set should be around 80% of 1 RM
Metcon (Time)
2 Rounds:
25 Wall Balls
20 Cal Row
15 Alternating DB Power Snatches
10 Pull Ups