CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Scap Pull-ups
10 Abmat Sit-ups
10 Ring Rows
Gymnastics
You will perform one of the below movements, first option is K2E the progression is T2B. If you don’t ‘have’ the movement yet, you will work on strength / tekkers.
Knees To Elbow (5xTF)
Toes-To-Bar (5xTF)
Metcon
Metcon (Time)
21-15-9
Front Squat
Pull-up
* 800m Run after each round
RX: 45/30kg
2: 35/22.5kg
1: 20/15kg