CrossFit Trafford – CrossFit
Warm-up (No Measure)
10 Light Wall Balls
15 Light KB Swings
5 Inch Worms w/ Pres-up
Pull Up Accessory Work
Seated Rows – Resistance Band/PVC – 15 reps
Single Arm Rows – 12 reps
Seated Shoulder Press (DB/KB) 12 reps
Hard Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
Scale to unweighted Pull Ups or Normal Cindy!
PS Time to SWEAT!!!