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