Announcements
End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Banded Lat Stretches
20 Plate Figure of 8
Gymnastics
Kip Pull Up/ Pull Up progressions (Max Reps)
– 30 Second Hold
– Initiate movement from shoulders
– Dead Stop
Metcon
Metcon (2 Rounds for reps)
5 min AMRAP
15 KB Swings
9 T2KBs
3 Burpees
2 Mins Rest
5 min AMRAP
15 Jump Lunges
9 Press Ups
3 Burpee Box Overs
Adv (RX) – 45/35kg
Int – 30/20kg
Beg – 20/15kg
Metcon
800m Row (Time)
Max Effort 800m Row