24 – September 2016 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Rowling – In partners/3’s!

6 Rounds each

However many metres you are under or over the 100m you must do the


Air Squats

KB Swings

E.g You row 105m……You must do 5 Burpees, 5 Air Squats, 5 KB swings



Max reps is ALWAYS set by your least dominant leg!

Banded Pistols

In a Squat Rack, attach a band to the J-Pegs at just below hip height and use to sit down and drive out of the Pistol.


Metcon (Time)

4 Rounds For Time

10 Evil Wheels

20 Plate GTOH 20/15kg

30 Plate O/Head Walking Lunges 20/15kg