CrossFit Indian Trail – CrossFit Teens
Warm-up
2:00 Row
15 Air Squats
5 Kip Swings
5 Knee Raises
5 Burpees
1:00 Row
15 PVC/light bar Front Squats
10 Knee to Elbows/Raises
5 Burpees over bar
:30 Row
1:00 Bar hang
10 PVC/light bar Thrusters
Metcon (Time)
For Time:
12-9-6
Bike Calories
Front Squats
Directly into….
12-9-6
Bar Facing Burpees
Thrusters
Core Work
Partner Core Work
3 Rounds for time:
10 Russian twist throws
10 Leg ups with bananna (5 each)