20-June-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

2x

– 100 Skips

– 10 Ring Rows

– 5 Inch Worms w/ Press-up

Gymnastics

Pull-ups (5×5 @1241)

Progressions:

– Standing on feet

– Standing on toes

– Strict dead hang

Weighted Pull-ups (5×5 @1241)

Metcon

Metcon (Time)

100 Press-ups for time, 50m run every time you pause*

*A pause is ANY break in press-ups, coach will spot them 😉
RX+ – Deficit 20/15kg Plates

RX – Toes