CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Hip / Groin Mobility
Shoulder Mobility
COACH LEAD – BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)
Metcon
Metcon (Calories)
EOMOM for 20 Minutes
Even: 20 KB Swings
Odd: Cal Row
Rx: 12/9 cal, 24/16kg
2: 10/7 cal, 20/12kg
1: 8/5 cal, 16/10kg
Score is total Cals rowed