CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 Inch Worms w/ Press-up
10 Red Band Pull-aparts
10 Ring Rows (share the rings)
Then on coach’s command – 3×30 Second bar hang
Gymnastics
Pull-ups (5×5)
Strict Deadhang at Body Weight
Top of feet on box – 3 second drop
Standing on box – 3 second drop
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (3 Rounds for reps)
In Pairs – I go you go, complete three rounds of:
In 4 mins
400m Run (both together)
Then AMRAP
10 KB Swings
8 Knees to Elbow
8 Hollow Rocks
Rest 2 mins