13-March-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip & Groin Mobility

Shoulder Mobility

5 A-Frame Press-ups

10 Air Squats

5 A-Frame Press-ups

10 PVC O/Head Squats

5 A-Frame Press-ups

10 Light O/Head Squats Tek>20kg


Overhead Squat (5-5-5-5-5)

Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)


Metcon (3 Rounds for reps)

3 Rounds of the following, perform each movement to failure:

Handstand Press-up (A-Frame)

Chest to Bar Pull-up (Pull-up)

Deficit Press-up (Hand Release)

Supine Ring Row (Ring Row)

Rest 2 Minutes