CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then:
Mobilise
– Shoulders
2 Rounds of:
10 Scap Pull-ups
10 Band Lat Pull-downs
10 Band Chest Press
Metcon
Metcon (2 Rounds for reps)
Two WODs for Reps, 40 minutes total with rest period.
20 Minute Ascending Ladder – Go up in fives
Pull-up (5-10-15-20…)
Press-up (5-10-15-20…)
400m Run
(Score is the total number of reps – the run doesn’t count)
Rest 10 Minutes
10 Minute max distance broad jumps, with 3 A-Frame Press-ups EMOM
(Score is 1 rep for each 5′ mat length you cover)