20 August 2016 – CrossFit

CrossFit Trafford – CrossFit

Gymnastics

Warm-up

Dips (5-5-5-5-5)

Scale progression: Banded Matador, Matador, Banded Rings, Rings

Ring Dips (5-5-5-5-5)

Scale progression: Banded Rings, Rings

Warm-up (No Measure)

3 ROUNDS

3 Jump Pull Ups

6 K2E

9 Sit Ups

Then Hot Potato -CF Style

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here