CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
50 Single Unders
5 A-Frame Press-ups
10 DB Shoulder Press
Gymnastics
You will perform one of the below movements, first option is Wall Walk the progression is Handstand Press-ups. If you don’t ‘have’ the movement yet, you will work on strength / tekkers.
Handstand Push-ups (5xTF)
Wall Walk (5xTF)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Ascending Ladder
DB Power Snatch
DB O/Head Rear Lunge
Wall Ball
RX: 22.5/15kg
2: 15/10kg
1: 10/7.5kg