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