CrossFit Indian Trail – CrossFit Teens

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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