CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility w/ PVC
– 10 Around the Worlds ea. direction
– 10 Dislocates
– 20 Gondolas ea. side
3 Rounds of:
5 Inch Worms w/ Press-up
5 A-Frame Press-ups
30m Bear Crawl
10 Sit-ups
Metcon
Metcon (No Measure)
EMOM for 32 Minutes
Min 1: X second handstand hold
Min 2: X second supine ring-row hold
Min 3: X second plank hold
Min 4: X second press-up hold w/ chest 1″ off floor
Rx: 40 seconds w/ Rx movement standard
2: 30 seconds w/ scale as required
1: 20 seconds w/ scale as required
Scaling Options:
Handstand Holds – scale down from an A-Frame hold w/ head just off floor, to pike hold on a box.
Supine Ring Row – scale down by bringing the feet more to a standing position.
Press-up Hold – is with your chest just off the ground, you can scale by using your knees.