CrossFit Trafford, CrossFit Trafford – CrossFit Warm-up 3x: Warm-up (No Measure) 10 Backward Lunges 5 Hindu Press-ups 50m Jog (Down the gym and back) Gymnastics Death by Press-ups 20 Min Time Cap Metcon Metcon (Time) Perform 6 Rounds for Time 5 Pull-ups 10 Box Jumps 50m Shuttle Sprint Rest for 1 minute between rounds