24-June-2017 – CrossFit Teens

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