CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds of
10 air squats
10 kettle bell swings
20 walking lunges w/ hands OH
Gymnastics
Froggy Thursday (3-3-3-3-3)
3-3-3-3-3
Max forward leap(static long jump onto jigsaw mats) +
Max vertical leap (chalked fingertips to wall)
Score = Single max distance of each combined
Metcon
16.1 (AMRAP – Rounds and Reps)
16.1
20 Min AMRAP
25 Foot 20kg/15kg Plate Overhead Walking Lunge
8 Burpees
25 Foot 20/15kg Plate Overhead Walking Lunge
8 Chest to Bar Pull-ups
Adv (RX): As above
Int: 15/10kg / Normal Pull-ups
Beg: 10/5kg / Standing Ring Pull-ups