CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
2 Rounds of:
20m Bear Crawl
5 Inch Worms w/ Press-up
5 Hindu Press-ups
Group Push Jerk Drills:
5x Jump
5x Above + land in a partial squat
5x Above + hands in rack position
5x Above + hands punch to the sky
Weightlifting
Push Jerk w/ Dumbbells (12-12-12-12-12)
You have 5 sets to work to a heavy set of 12 reps.
Metcon
Metcon (Time)
Viking Kelly – 3 Rounds:
20 Calorie Row
20 Box jumps (24/20 in)
20 Wall balls (9/6 kg)