25 – January – 2016 – CrossFit

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CrossFit Trafford – CrossFit


Warm-up (No Measure)

Warm up:

2 rounds of 100m row Rowling, Burpees for reps over/under

Then 2 rounds

10 light wall balls

10 light dumb bell rows

10 light dumb bell reverse fly


Single Arm DB Rows (5X8)

Single Arm DB Rows (Rest on plyo box)

Then straight in to Max reps Ring Rows to FAILURE!


Metcon (AMRAP – Rounds and Reps)

Kinda Angie – 20 Min AMRAP:

5 Pull-ups

5 Press-ups

5 Sit-ups

5 Air Squats