CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 A-Frame Press-ups
5 Inch Worms w/ Hand Release Press-up
Skill
Pec Punisher
5 Rds of:
– Max Rep DB Floor Press
– Max Rep Ring Press-up
– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.
SCORING: Your lowest scoring round is the one you score!!!
Dumbbell Floor Press (1 x Max Reps)
Ring Press-ups (1 x Max Reps)
Hand Release Press-ups (1 x Max Reps)
Metcon
Metcon (Time)
1 Mile Run
100 Air Squats
Rx+ – Perform the WOD wearing a weighted vest.
To ensure you get squat depth, use a medball as a depth gauge.
If you have a medical reason not to run, you may row 1600m.