CrossFit Indian Trail – CrossFit Teens
Warm-up
Start with 200m Jog or 250m Row
10 KB swings
5 inch worms
10 spidermans
10 Goblet Squats
Pigeon pose 1 min each side
Lower back rotations on floor
Weightlifting
Turkish Get Up (4×3 per arm)
work up to a heavy 3
Metcon
We will complete mini chief with 2 minute rounds instead of 3 minute
Teen weight 95/65
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles