CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 Mins Mobility Work
3 Rounds of:
10 Scap Pull-ups
10 Band Lat Pull Downs
10 KB Swings
Gymnastics
Negative Pull-up (5xFailiure)
Jump Pull Up w/ 4 second lowering 5xFailure on a 4 Min rolling clock.
Your score is your lowest set!
Metcon
Metcon (Time)
Kettlebell Swing ANNIE
50-40-30-20-10
KB Swings 24/16kg
Sit-ups
Double Unders
Double the number of reps for Single Unders