CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
15 KB Swings
10 Close Grip Press Ups
10 Box Dips
Gymnastics
Ring Dips (5-5-5-5-5)
Matador Dips (5-5-5-5-5)
Scale to Box Dips if needed.
Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump)
Metcon
Metcon (4 Rounds for reps)
400m Buy In (As soon as last person returns clocks starts for below)
4 Rds of;
AMRAP 45 Seconds on / 15 Seconds Off:
KB Swings
Sit-ups
Air Squats
Plank Hold
200m Cash out