CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 A-Frame Press-ups
5 Inch Worms w/ Hand Release Press-up
Skill
Pec Punisher
5 Rds of:
– Max Rep DB Floor Press
– Max Rep Ring Press-up
– Max Rep H/R Press-ups
The aim of this is to see how many Hand Release Press Ups you can do AFTER emptying your chest out on the 2 other exercises.
SCORING: Your lowest scoring round is the one you score!!!
Dumbbell Floor Press (1 x Max Reps)
Ring Press-ups (1 x Max Reps)
Hand Release Press-ups (1 x Max Reps)
Metcon
Metcon (AMRAP – Reps)
In Pairs – I Go You Go
AMRAP Box Jumps in 12 Mins, the partner not on box jumps is rowing 300m, once the row is complete you swap positions.
You have one single score for your pair – so you need to keep one cumulative total of all the box jumps you perform as a pair.
That is one score, between you.
Only one score.
If parter A does 50 and partner B does 50 – your score is 100.
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