1-July-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Row, then 2x w/Agility Ladder:

Plank Walk Left – Run to Orange Wall

Plank Walk Right – Run to Orange Wall

Crab Walk Left – Run to Orange Wall

Crab Walk Right – Run to Orange Wall

Gymnastics

Dips (5-5-5-5-5)

Scale progression: Banded Matador, Matador, Banded Rings, Rings

Ring Dips (5-5-5-5-5)

Scale progression: Banded Rings, Rings

Metcon

Metcon (AMRAP – Reps)

CHIPPER – 20 Min AMRAP

200 Single Under Skips

100 KB Swings 24/16kg

90 Lunges

80 GTOH 20/15kg

70 Sit Ups

60 Air Squats

50 Press Ups

40 Knees to Elbows