CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
2 QUICK ROUNDS…
5 Bootstrappers
10 Squat Jumps
2 QUICK ROUNDS…
5 Push Ups
10 Plank Shoulder Taps
2 QUICK ROUNDS…
10 Empty Barbell Deadlift
5 Muscle Clean + Push Press
Workout
“12 DAYS OF NC30” (Time)
FOR TIME
Day 1 – Burpee
Day 2 – Air Squat
Day 3 – DB Push Press
Day 4 – Push-Up
Day 5 – DB Front Squats
Day 6 – Ring Rows or DB Bent Over Row
Day 7 – DB Deadlifts
Day 8 – Sit-Ups
Day 9 – DB Hang Power Cleans
Day 10 – Mountain Climbers
Day 11 – DB Thrusters
Day 12 – Double-Unders
-18:00 Hard Cap-
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.