CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Each
In Partners (Share a rower)
300m Row
10 Bent Over Rows
10 Box Dips
10 Wide Press Ups
Gymnastics
Supine Ring Row (5 x 10)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups