CrossFit Trafford – CrossFit Teens
Warm-up
Warm-up (No Measure)
Dynamic Warm-up, then:
10 PVC Pipe Thrusters (Demo Points of performance)
6 x 5 second paused Goblet Squats
10 PVC Pipe behind the neck presses
Weightlifting
Thruster (3-3-3-3-3)
Metcon
Metcon (2 Rounds for reps)
Rnd 1: Bring Sally Up – Goblet Squat
Rest 3 Mins
Rnd 2: AMRAP Goblet Squat UNBROKEN
Bring Sally Up – Amounts to 30 reps in 3:30 without rest at the top! If you stand before you should, deduct 1 rep. Your score is 30 minus deducted reps.
RX: Half BW
2: 27.5/20kg
1: 20/15kg