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 of:
15 Ring Rows
10 Press Ups
5 A Frame Press Ups
Weightlifting
Shoulder Press
G.V.T. – Strict 1 min rest/Round
Metcon
Metcon (Time)
21-15-12-9
Box Jumps/Step Ups –
Kettlebell Swings
5 mins rest
Rolling clock – just add five mins rest into time.
21-15-12-9
Burpees
Pull ups