CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
On A 3 MINUTES RUNNING CLOCK…
:30 Slow pace on bike
:30 Sprint
-THEN-
AMRAP X 9 MINUTES
7/7 DB Single Arm Bent Over Row
25’ Bear Crawl
25’ Reverse Bear Crawl
7/7 DB Single Arm Thruster
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
HS Walk Play*
*Suggested Drills…
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk