CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 10 PVC Pipe Thrusters (Demo Points of performance) 6 x 5 second paused Goblet Squats 10 PVC Pipe behind the neck presses Weightlifting Thruster (3-3-3-3-3) Metcon Metcon (Time) Partner ‘Viking Fran’ 21-15-9 Cal Row Thrusters w/ DB Pull Ups

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility 10 PVC Pipe Thrusters (Demo Points of performance) 6 x 5 second paused Goblet Squats 10 PVC Pipe behind the neck presses Weightlifting Thruster (3-3-3-3-3) 15 Minute Time Limit You have 5 sets to work to a heavy set of 3 reps. Metcon Metcon (Time)[…]