CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
– 100 SU’s/30 DUs
– Inch Worm 10m
– 5 Plank Press Ups
Gymnastics
Handstand Press-up Progressions
A Frame Press-up
Pike Press-up – Feet on Box
Pike Press-up – Knees on Box, steep back angle
Handstand Kick-up Against Wall
Handstand Press-up Against Wall – Negative Only
Handstand Press-up Against Wall
Freestanding Handstand
Freestanding Handstand Press-up
Metcon
einnA (Time)
10-20-30-40-50
Double-unders
Sit-ups
If you don’t have DU’s then complete
30-60-90-120-150 Single Under’s instead!