CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (3 Rounds for reps) Break & Run… For reps: 7 Min AMRAP Wall Balls[…]