CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
3 Rounds of:
10 Scap Pull-ups
10 Banded Lat Pull
Gymnastics
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
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