CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Warm up:
2 rounds of 100m row Rowling, Burpees for reps over/under
Then 2 rounds
10 light wall balls
10 light dumb bell rows
10 light dumb bell reverse fly
Weightlifting
Single Arm DB Rows (5X8)
Single Arm DB Rows (Rest on plyo box)
Then straight in to Max reps Ring Rows to FAILURE!
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
6 DB Snatch 3/3 per arm
6 Box Jumps 24/20″
Rest 3 Mins
6 Min AMRAP
6 K2E
6 Sit Ups
Adv (RX): 20/12.5kg
Int: 15/10kg
Beg: 10/7.5kg