CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
30 KB Swings
—-
3 Rounds of:
10 Scap Pull Ups
10 Ring Rows
10 Wide Press Ups
—-
30 KB Swings
Gymnastics
Ring Muscle Up Progression – The Pull (No Measure)
Muscle Up Progression Work (5×3)
– Pull to stand from squat
– Pull to stand from laces
– Pull to stand with heels out front
Metcon
Metcon (Time)
25 Min Time Cap
21 Dips
6 Pull Ups
18 Dips
9 Pull Ups
15 Dips
12 Pull Ups
12 Dips
15 Pull Ups
9 Dips
18 Pull Ups
6 Dips
21 Pull Ups
Rx+ – Vest
Rx – C2B/Ring Dips
1) Banded/Matadors
2) Jump/Box Dips