CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
In Pairs – 1 Person Runs 200m, the other Rows, then swap.
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3 Rounds of:
10 Scap Pull-ups
10 Ring Rows
Gymnastics
Pull-ups (5×5)
Dead Hang Pull-ups
1. Standing w/ Rings
2. Banded on Rig
3. Rig no bands
4. Weighted on Rig
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (Time)
In Pairs – 4 Rounds of:
Partner 1 – 250m Row
Partner 2 – Max Rep Burpees
Swap positions
Partner 2 – 250m Row
Partner 1 – Max Rep Burpees
Rest 60 Seconds