CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run – Buy In
3Rds
12 DB Bent Over Rows
6 A Frame Press Ups
3 Burpees
200m Run – Check Out
Weightlifting
Pec Punisher
Tri-Sets
5 Rds of:
– Max Rep DB Floor Press
– Max Rep Ring Press-up
– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.
Each round is scored based on reps completed on HR Press Ups
Metcon
Metcon (AMRAP – Rounds)
15 Min EMOM ‘Death By’
10 D/Us OR 20 Singles
Thrusters
If you fail on round 8, you have to carry on trying to achieve 8 Thrusters each minute until the end.
Adv (RX): 52.5/35kg
Int: 35/25kg
Beg: 20/15kg
Metcon
Metcon (AMRAP – Reps)
Max Reps Burpees in 1 Min