CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 x 30 Seconds Hang from Pull Up Bar
Then- 3 Rounds
5 A Frame Press Ups
8 Sit Ups
10 Inch Worms
Weightlifting
Push Jerk (5-5-5-5-5)
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here