CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 PVC Pipe Round the worlds
15 Ring Rows
10 Press Ups
10 Box Dips
Gymnastics
L-Sit Hold
Max Duration L-Sit Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rds
In 2 mins complete
20 Russian Twists
8 Barbell GTOH (60/40kg)
Rest 2 mins
THEN
8 Min AMRAP
20 DUs
10 Weighted Sit Ups (Plate O/H)
5 Pull Ups