CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Push Press
10 Band Chest Press
10 Band Pull Aparts
10 Scap Pull-ups
10 Ring Rows
Gymnastics
Superset the two below movements
3 sets to Total Failure
Pull-ups
Dips
Metcon
Metcon (Time)
3 Rounds
20 Wall Balls 10/8kg
20 SDHP
20 Box Jumps 24/20″
20 Push Press
20 Cal Row
RX: 35/25kg
2: 27.5/20kg
1: 20/15kg