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