CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Shoulders
– Lats w/ Bands on Rig
10 Scap Pull-ups
5 Hindu Press-ups
10 Standing Pull-ups OR Ring Rows
Gymnastics
Pull-ups (5xMR)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (Time)
For Time:
1 Mile Run
Rest 5 Mins
1 Mile Run
You can also score your fastest 1 mile run below.
1-Mile Run (Time)
Max Effort 1-Mile Run