CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
400m Row, then 3 Rounds of:
10 Air Squats
20 Walking Lunges
5 Inch Worms
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
Tabata Burpees
Skill
Burgener Warm-up (No Measure)
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
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip