18-January-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-15: Warm-up (No Measure)

15/arm Gondola Punts

15 Red Band Chest Press

15 Red Band Pull Apart

20 Plank Shoulder Taps

Overview of Bench

15-30: Bench Press (10-10-3×5 w/ 3 Min Windows)

30-35: WOD / Skill Prep (No Measure)

35-45: Baseline v2 (Time)

500m Row, then

3 Rounds of:

20 Air Squats

15 Sit-ups

10 Press-ups

5 Box Jumps

*Stagger starts as required