27-Feb-16 – Open 16.1

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3x

15m Bear Crawl

5 Sit-ups

20 Walking Lunges

Gymnastics

L-Sit Hold (10 x Max Duration)

Max Duration Matador L-Sit Hold – Once you fail, rest for 90 seconds before the next attempt.

SCALE: If you can’t hold an L, you will hold a Matador Knee Raise.

Metcon

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep