CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Banded Lat Stretches
20 Plate Figure of 8
Gymnastics
Kip Pull Up/ Pull Up progressions (Max Reps)
– 30 Second Hold
– Initiate movement from shoulders
– Dead Stop
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Partner up and partition reps as needed!