CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
30m Bear Crawl
10 PVC Front Raise
10 Red Band Pull-aparts
10 Ring Rows
Gymnastics
Pull Ups
10 mins to work on Pull Up tekkers.
Score is highest number of reps unbroken.
Double Unders
10 Mins to work on DU Tekkers
Score is highest number of reps unbroken.
Metcon
Metcon (Time)
21-18-15-12-9-6-3
KB Swings
3-6-9-12-15-18-21
Burpees
Ninja (RX+): 28/24kg
Adv (RX): 24/20kg
Int: 20/16kg
Beg: <= 16/12kg