CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 Inch Worms w/ Press-up
10 Red Band Pull-aparts
10 Ring Rows (share the rings)
Then on coach’s command – 3×30 Second bar hang
Gymnastics
Pull-ups (5×5)
Strict Deadhang at Body Weight
Top of feet on box – 3 second drop
Standing on box – 3 second drop
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (Time)
3 rounds for time;
20 Strict Shoulder Press
10 Strict Pull Ups
5 TGUs
Advanced (RX) – 45/30 24/16
Intermediate – 35/20 16/12
Beginner – 25/15 12/8
PS Enjoy the burnnnnnnn generic cialis 100. Deep deep burn! Courtesy of Amy Redfern!