23-May-2017 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

2 Rounds of:

20m Bear Crawl

5 Inch Worms w/ Press-up

5 Hindu Press-ups

Group Push Jerk Drills:

5x Jump

5x Above + land in a partial squat

5x Above + hands in rack position

5x Above + hands punch to the sky


Push Jerk w/ Dumbbells (12-12-12-12-12)

You have 5 sets to work to a heavy set of 12 reps.


Metcon (Time)

Partner “Viking Kelly”

3 rounds for time:

20 Calorie Row or 40 double unders

20 Box jumps (24/20 in)

20 Wall balls (9/6 kg)