CrossFit Trafford – CrossFit Teens


Push Press Warm-up (No Measure)

400m Row

3 Rounds

5 Hindu Press-ups

30m Bear Crawl

10 PVC Push Press


Push Press (Work to a 5RM in 20 minutes)


Metcon (3 Rounds for reps)

1 Min of KB Swings

1 Min of Air Squats

1 Min of Ring Rows

1 Min of Plate GTOHs

1 Min of Burpees

Rest for 1 Min

Fight Gone Bad style workout, you stay at each station for 1 minute and perform as many reps as possible.

On call of “rotate”, the athletes must move to next station immediately for best score.

One point is given for each rep – so Keep count of your reps, at the end of each round give coach your score.


Med Ball Clean

Med Ball Clean technique.