CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows (Warm-up your hips / squat in the rest P/Up rest periods) Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (Time) 9-7-5 Overhead[…]