CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2x
– 100 Skips
– 10 Ring Rows
– 5 Inch Worms w/ Press-up
Gymnastics
Pull-ups (5×5 @1241)
Progressions:
– Standing on feet
– Standing on toes
– Strict dead hang
Weighted Pull-ups (5×5 @1241)
Metcon
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.