CrossFit Indian Trail – CrossFit Teens
Warm-up
500m Row
Then 2 Rounds
PVC Pass through and rotations
10 Shoulder to wall rotations
10 Spidermans
10 Step ups
5 Shoulder presses with empty bar
Shoulder Press (5@ 40%, 5@ 50%, 5@60%)
3 sets of 5- Warm up before starting at 40% of 1RM
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
8 Lateral Burpees over DB
8 DB Box Step Ups
10-20-30-40-50…..
Single DB Hang Clean and Jerks
** Continue to add 10 reps the the DB hang clean and jerks each round