CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 A-Frame Press-ups
5 Inch Worms
Weightlifting
Pec Punisher
Tri-Sets
5 Rds of:
– Max Rep DB Floor Press
– Max Rep Ring Press-up
– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.
Each round is scored based on reps completed on HR Press Ups
Metcon
Metcon (Time)
In Pairs – 12 Rounds For Time of:
15/10 Cal Row
Max Rep Low-Hi-Low Planks
Alternate Through the Movements – You will perform each movement 6 times. Whilst one partner rows, the other performs the Planks.
20 Minute Time Cap