CrossFit Indian Trail – CrossFit Teens
Warm-up
The Limber 11
1. Foam Roll IT Band: 10-15 passes
2. Foam Roll Adductors: 10-15 passes
3. SMR Glutes (lax ball): 30sec. – 2min.
4. Bent-knee Iron Cross x 5-10 each side
5. Roll-overs into V-sits x 10
6. Rocking Frog Stretch x 10
7. Fire Hydrant Circles x 10 fwd/10 bwd
8. Mountain Climbers x 10 each leg
9. Cossack Squats x 5-10 each side
10. Seated Piriformis Stretch x 20-30sec. each side
11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
Weightlifting
Power Clean (5 minute EMOM 1 rep, 2 reps, 3 reps 4 reps, 5 reps)
Metcon (AMRAP – Reps)
10 minute AMRAP of:
2 power cleans
2 pull ups
4 power cleans
4 pull ups
6 power cleans
6 pull ups
adding 2 reps every round