14-June-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Shoulder Mobility

3 Rounds of:

10 Scap Pull-ups

10 Banded Lat Pull


Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time)

5 five minute rounds of the following Giant Set:

– Chin over bar hold, drop and back in to

– Half pull-up hold

(Time for both holds)

– Half dip hold, drop and back in to

– Full dip hold

(Time for both holds)

2 scores – total time you hold a pull-up / dip across all five rounds


Metcon (No Measure)

16 Min EMOM

Min 1: Max duration handstand hold

Min 2: Max duration press-up hold (bottom position)

Min 3: Max duration wall squat hold

Min 4: Max duration hollow hold