11-May-2018 – CrossFit

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.