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.