CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Agility Drills – 2 Rounds of:
Ladder: In In Out Out – Run to Wall
Ladder: Press-up Hold Walk – Bear Crawl to Wall
Ladder: Hop Scotch – Run to Wall
Weightlifting
Hang Power Clean
30 Minutes working on technique, in sets of 5:
– Starting off with Med Ball Cleans
– Progress to Med Ball Hang Cleans
– Progress to PVC Hang Power Cleans
– Progress to Barbell Hang Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
9 Sit-ups
5 Med Ball Cleans
3 Hand Stand Press-up Progressions (stink bug on box)