21-July-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens

Warm-up

Warm-up (No Measure)

15-20 Mins for the warm-up

Dynamic Warm-up

10 Air Squats

15 KB Swings

200m Jog

2 Rounds of:

10 Goblet Squats

10 Deadlifts

200m Jog

Warm up to working weight

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
WOD ALTERATIONS

Back Squat = Goblet Squat