CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
– 90 SU’s/30 DUs
– 15 Barbell Push Press (20/15kg)
– 5 Plank Press Ups
Gymnastics
Handstand Press-up Progressions
A Frame Press-up
Pike Press-up – Feet on Box
Pike Press-up – Knees on Box, steep back angle
Handstand Kick-up Against Wall
Handstand Press-up Against Wall – Negative Only
Handstand Press-up Against Wall
Freestanding Handstand
Freestanding Handstand Press-up
Metcon
Kettlebell 250 (Time)
In 1 minute Max Reps Shoulder Press
Rest 1 minute
Then complete:
250 KB Swings (Everytime you stop, do 5 Shoulder Press)
3 Burpees every 2 mins
1 Bar only!
Rx – 60/45kg
A) – 45/30kg
B) – 30/15kg