CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
10 Scap Pull-ups
10 Standing Pull-ups OR Ring Rows
Gymnastics
Pull-ups (5xMR)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (3 Rounds for reps)
Break & Run… For reps:
7 Min AMRAP Wall Balls (Rnd 1)
1 Min Rest
6 Min AMRAP MB Sit-up (Rnd 2)
1 Min Rest
5 Min AMRAP Russian Twist (Rnd 3)
** 100m Run every time you stop **