CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Wide Receiver
Weightlifting
Power Snatch Warm-up (No Measure)
BURGENER WARM-UP
1. Down & Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2″, 4″, 6″
Perform each step 5 times
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
400m Run
3 Sit-ups
6 KB Swings
Skill
Kipping Beat Swing
Floor Work – Hollow Rock to Superman
Transition the movement to the pull-up bar