CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
400m Row, then 4 rounds of:
10 Press-up Plank Shoulder Taps
Bear Crawl to Cone 2
10 Sit-ups
Crab Walk to Cone 1
Gymnastics
Kipping Beat Swing
Floor Work – Hollow Rock to Superman
Transition the movement to the pull-up bar
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
50 Single / 25 Double Unders
10 Wall Balls
5 Pull-ups (use scaled progressions)