CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Hip Mobility
3 Rounds
15 KB Swings
10 KB Shrugs
10 Ring Rows
Front Rack Mobility
Points of Performance overview
Weightlifting
Power Clean (5-5-5-5-5 T&G)
You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Synchro AMRAP
11 Burpee Box Overs
2 KB Snatch /arm
20 KB Swings
18 Reverse Lunges w/ KB O/Head
If you fall out of sync, it’s a no rep.
Rx+ 28/20kg
Rx: 24/16kg
2: 16/12kg
1: 12/8kg