CrossFit Indian Trail – CrossFit Teens
Warm-up
:30 light row :30 moderate row :30 light row
Spiderman walk
knee hugs
figure 4’s
toy soliders
bird feeders
air squats
inchworm with calf stretch
lunge twist
calf stretch on rig
barbell warm up
Weightlifting
Back Squat (9-7-5-3)
2 minute rest between sets
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 70%
Set 4 @ 80%
Metcon (AMRAP – Reps)
AMRAP 9:
20 Double unders or 45 singles
1 Hang Squat Clean
20 Double unders or 45 singles
2 Hang Squat Clean
20 Double unders or 45 singles
3 Hang Squat Clean
20 Double unders or 45 singles
4 Hang Squat Clean
……………
Climb 1 rep each round