CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 A Frame Press Ups
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3 Rounds of:
3 Inch Worms
6 Bent over Rows (DB)
9 PVC Pipe Dislocates
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10 Hindu Press Ups
Gymnastics
Handstand Push-ups (Wall Walk Technique & Kick Up Technique )
Metcon
Metcon (AMRAP – Reps)
12 min running clock
1min DU/SU
1min DB Snatch (20/12.5kg)
2 min DU/SU
2 min DB Snatch (20/12.5kg)
3 min DU/SU
3 min DB Snatch (20/12.5kg)
Score = Total Reps