CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up 2x 20 Lunges w/ Hands O/Head 15 KB Swings Good Morning Tekkers Weightlifting Good Mornings (5×10) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 500m Row Buy In 1-2-3-4-5-6-7-8-9-10…….. Air Squats Burpees GTOH – Plate

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling….. WARM UP GAMES ‘ROWLING’ Rules You need to hit 100m bang on. If you do everyone gets 5 Burpees. If you don’t you get 1 press up for every metre over or under. Gymnastics Handstands/Handstand Walks Metcon Metcon (Time) 20 Minute Cap 40-30-20-10-5[…]