CrossFit Trafford – CrossFit Teens
0-5: Briefing / Scaling (No Measure)
You will work either MU or PU, depending on your current ability.
5-12: Warm-up (No Measure)
Shoulder Mobility w/ PVC
15 Band Lat Pull-downs
10 Scap Pulls
10 Ring Pull-ups
3x Chin over bar hold
12-32: 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
12-32: Muscle-ups
32-35: WOD / Skill Prep (No Measure)
35-37: Dry Run (No Measure)
2 Mins to test out the movments with your chosen KB
37->: Metcon (Time)
4 Rounds
30 Russian KB Swings
20 DB Front Rack Backward Lunges
10 DB Snatch (5/arm)