CrossFit Trafford – CrossFit Teens
0-5: Briefing / Scaling (No Measure)
You will work either MU or PU, depending on your current ability.
5-10: Warm-up (No Measure)
Shoulder Mobility w/ PVC
15 Band Lat Pull-downs
10 Scap Pulls
10 Ring Pull-ups
10-25: Pull-ups (5xMR w/ 2 Min Rest)
Beg: Negatives (w/ band if needed)
Int: Dead hang
Adv: Weighted dead hang
Max reps for 5 sets, rest for 2 mins after each set
Score your best set
10-25: Muscle-ups
25-35: WOD / Skill Prep (No Measure)
Movement overview
35-55: Metcon (AMRAP – Rounds and Reps)
AMRAP 20mins
800m Run
21 Sit Ups
15 ‘A’ Frame Press Ups
9 Hang Snatch (60/35kg)