28-March-2018 – CrossFit

CrossFit Trafford – CrossFit Teens


Warm-up (No Measure)

Shoulder Mobility

3 Rounds of:

10 Scap Pull-ups

10 Ring Rows w/ Slow Lowering

10 KB Swings


Negative Pull-up (5 x Failure OR Max 10 Reps)

Jump Pull Up w/ 4 second lowering 5xFailure on a 3 Min rolling clock.

Your score is your lowest set!


Metcon (Time)

In a Pair, complete the following for time.


Cal Row (Damper on 6)

Box Jumps 24/20″

Partner A Rows whilst Partner B Box Jumps, then alternate, so you both perform 2 cals and 2 box jumps before moving on to 4 reps and so on.