CrossFit Trafford – CrossFit Teens
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds:
16 Back Step Lunges
5 A-Frame Press-ups
10-15: WOD / Skill Prep (No Measure)
PVC Split Jerk Drills
15-36: Clean and Jerk (1-1-1-1-1-1-1 w/ 3 min clock)
36-45: WOD / Skill Prep (No Measure)
45-55: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Sub the HSPU for A-Frame press-ups
45-55: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes