28-March-2018 – CrossFit

CrossFit Trafford – CrossFit Teens

Warm-up

Warm-up (No Measure)

Shoulder Mobility

3 Rounds of:

10 Scap Pull-ups

10 Ring Rows w/ Slow Lowering

10 KB Swings

Gymnastics

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

Metcon (Time)

In a Pair, complete the following for time.

2/4/6/8/10/12/14/16/18/20

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.