CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds of Rowling
Weightlifting
Accessory Arm (No Measure)
Partner Up IGYG through the sets:
Banded Bicep Curls 3x Max Reps
Banded Skull Crusher (single band) 3x Max Reps
Converging Downward Press 3x Max Reps
Seated Banded Lat Pull-down 3x Max Reps
Reverse Barbell Curl 3x Max Reps
Metcon
Metcon (3 Rounds for reps)
WOD – 3 Rounds for reps:
Floor Press
Bent Over Row
Rx+ 30/25kg
Rx: 20/15kg
If you pause, move on to the next movement.