CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Shoulders
– Lats w/ Bands on Rig
10 Scap Pull-ups
5 Hindu Press-ups
10 Standing Pull-ups OR Ring Rows
Gymnastics
Pull-ups (5xMR)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (No Measure)
5 minutes to warm up snatch
E3MOM 21mins- 7 Rounds
6 Power snatch (@45/25kg)
6 Vertical row (@45/25kg)
30 DU