10-February-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens


Warm-up (No Measure)

Hip Mobility

3 Rounds

15 KB Swings

10 KB Shrugs

10 Ring Rows

Front Rack Mobility

Points of Performance overview


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 (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