20-April-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

10 A Frame Press Ups

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3 Rounds of:

3 Inch Worms

6 Bent over Rows (DB)

9 PVC Pipe Dislocates

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10 Hindu Press Ups

Gymnastics

Handstand Push-ups (Wall Walk Technique & Kick Up Technique )

Handstand Progressions – Pike Round the Worlds

Metcon

Metcon (Time)

“Partner Barbara”

Five rounds for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely 1 minute between each round.

1 Partner works at a time. 10 rep max before you swap over.