CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
3 Rounds of:
10 Scap Pull-ups
10 Banded Lat Pull
10 Banded Face Pulls
8 Hollow Rocks
Gymnastics
Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time)
5 five minute rounds of the following Giant Set:
– Chin over bar hold, drop and back in to
– Half pull-up hold
(Time for both holds)
– Half dip hold, drop and back in to
– Full dip hold
(Time for both holds)
2 scores – total time you hold a pull-up / dip across all five rounds
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If you can’t link 10+ DUs you must do singles