27-April-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-19: Warm-up (No Measure)

Shoulder Mobility

– 15/arm Gondola

– 10/direction Around the World

– 10 Dislocates

2 Rounds of:

5 A-Frame Press-ups

10 KB Swings

Skill Points of Performance & Drills

19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock)

37-43: WOD / Skill Prep (No Measure)

43-55: Metcon (AMRAP – Rounds and Reps)

Death by Pull Ups

EMOM increase Pull Ups by 1 rep. Until you cannot complete the required reps in a minute.