CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
50 Single Unders
5 A-Frame Press-ups
10 DB Shoulder Press
Gymnastics
You will perform one of the below movements, first option is Wall Walk the progression is Handstand Press-ups. If you don’t ‘have’ the movement yet, you will work on strength / tekkers.
Handstand Push-ups (5xTF)
Wall Walk (5xTF)
Metcon
Metcon (3 Rounds for reps)
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans
Rest 5 minutes between rounds.
RX: 2x 15/10kg Dumbbells
2: 2x 12.5/7.5kg
1: 2x 10/5kg