23-May-16 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)


– 100 Skips

– 10 Ring Rows

– 5 Inch Worms w/ Press-up


Pull-ups (5×5 @1241)


– Standing on feet

– Standing on toes

– Strict dead hang

Weighted Pull-ups (5×5 @1241)


IF Gym B2 (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.