CrossFit Trafford – CrossFit


3x: Warm-up (No Measure)

3 Burpees

5 Press-ups

10 Lunges


Push Press EMOM for 10 (10×3)

Every minute on the minute for 10 mins, perform 3 Push Press


Metcon (3 Rounds for reps)

1 Min of KB Swings

1 Min of Air Squats

1 Min of Ring Rows

1 Min of Plate GTOHs

1 Min of Burpees

Rest for 1 Min

Fight Gone Bad style workout, you stay at each station for 1 minute and perform as many reps as possible.

On call of “rotate”, the athletes must move to next station immediately for best score.

One point is given for each rep – so Keep count of your reps, at the end of each round give coach your score.