CrossFit Indian Trail – CrossFit Teens
Warm-up
Start with 200m jog or 250 row
then…..
Down and Backs:
step squats
knee hugs
figure fours
knuckle drags
hip karaoke
inch worm
2 Rounds:
10 Russian KB swings
10 Box step ups
10 DB thrusters
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
200m Run
10 Russian KB swings
10 Slam balls
10 Box Jumps
Bench Press (Work to a moderate set of 5)
Do not do 5 each time. Begin with a warm up empty to light weight @ small sets 2-3 reps.
Then as you add weight try to work up to a moderate set of 5