CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
1 ROUND…
100m Run
10 Hanging Scap Retract
8/8 DB Bent Over Row
5/5 Split Squat
100m Run
6/6 DB Hang Power Clean
5/5 SA Ring Row
10 Alt. Step Forward Lunge
100m Run
8 DB G2O
10 Kip Swings
10 Alt. Jumping Lunges
Workout
Metcon (Time)
FOR TIME
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toe 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toe 2 Bar
20 Walking Lunges
-30:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching*
*Focus on calm nasal breathing.