22-June-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens

Warm-up

Warm-up (No Measure)

Agility Drills – 2 Rounds of:

Ladder: In In Out Out – Run to Wall

Ladder: Press-up Hold Walk – Bear Crawl to Wall

Ladder: Hop Scotch – Run to Wall

Weightlifting

Hang Power Clean

30 Minutes working on technique, in sets of 5:

– Starting off with Med Ball Cleans

– Progress to Med Ball Hang Cleans

– Progress to PVC Hang Power Cleans

– Progress to Barbell Hang Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

9 Sit-ups

5 Med Ball Cleans

3 Hand Stand Press-up Progressions (stink bug on box)