CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
3 Rounds of:
5 Inch Worms
10 Hanging Knee Raises
10 Ring Rows
Metcon
Baseline from Hell (Time)
5 Rounds of:
400m Run
10 Pull-ups
20 Press-ups
30 Sit-ups
40 Air Squats
Rest 3 Minutes
Rx: Meet all required movement standards for every rep
Scale: Standing Pull-ups, Press-ups using knees etc