CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
3 Rounds of
20 Walking Lunges w/ Hands O/Head
15 PVC Back Squat
Weightlifting
Goblet Squat (5-5-5-5-5 @15X1)
@15X1 Explained:
1 Second Down
5 Second Pause
X Explode Up
1 Second to re-breath at top
Metcon
Metcon (Time)
800m Run
21 Box Jumps
9 Power Cleans
400m Run
15 Box Jumps
6 Power Cleans
200m Run
9 has Box Jumps
3 Power Cleans
400m Run
15 Box Jumps
6 Power Cleans
800m Run
21 Box Jumps
9 Power Cleans