CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2x
5 Roving Inch Worms
10 Backwards Lunges
Gymnastics
Gypsy GHD’s (5×10)
GHD Technique work
Metcon
Metcon (AMRAP – Rounds)
16 Minute Ascending Ladder in Pairs – Each work at the same time alternating between the movements, with 2 Burpees EOMOM:
Sit-up
KB Swing
You may not start the next exercise until both partners have finished the current round.
Your score is the last full round you complete before the time cap.
RX+ 28/24kg
RX: 24/20kg
2: 16/12
1: 12/10