CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Shoulder
2 Rounds of
20m Bear Crawl
5m Inch Worms w/ Press-up
Weightlifting
Bench Press (10-10-3xMR on a 3 Min Clock)
Record your best set of MR
Metcon
Metcon (Time)
Buy In – 100 Plank Shoulder Taps
4 Rounds of:
10 Chest to Bar Pull-ups*
15 Wall Balls
Cash Out – 800m Sprint
*Scale as appropriate – regular pull-ups, rings w/ tip toes or standing