CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
3 Jump Pull Ups
6 K2E
9 Sit Ups
Gymnastics
Dips (5-5-5-5-5)
Scale progression: Banded Matador, Matador, Banded Rings, Rings
Ring Dips (5-5-5-5-5)
Scale progression: Banded Rings, Rings
Metcon
Metcon (AMRAP – Rounds)
6 min AMRAP
20 DU’s/60 SU’s
10 STOH
Rest 3 Mins
6 min AMRAP
20 DU’s/60 SU’s
10 GTOH
Rx – 60/45kg
1) – 45/30kg
2) – 25/15kg
Scaled option- GTOH can be with a Plate instead of a bar!
Score is total Rounds Completed only!