CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Each
In Partners (Share a rower)
300m Row
10 Bent Over Rows
10 Box Dips
10 Wide Press Ups
Gymnastics
Supine Ring Row (5 x 10)
Metcon
Metcon (Time)
In Pairs – Sharing the reps
50-40-30-20-10
Plate GTOH
Plate O/Head Alternating Lunges (On the spot)
* 200m Run between sets (both partners run)
Rest 3 Mins
10-20-30-40-50
Knees to Elbow
Box Jumps
RX: 20/15kg Plate, 24/20″ Box Jumps
2: 15/10kg Plate, 24/20″ Box Jumps, Hanging Knee Raises
1: 10/5kg Plate, 20/20″ Box Step-ups, Sit-ups