28 – December-2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Light Wall Balls

15 Light KB Swings

5 Inch Worms w/ Pres-up

Weightlifting

Pull Up Accessory Work

5 rounds

Seated Rows – Resistance Band/PVC – 15 reps

Straight into

Single Arm Rows – 12 reps

Straight into

Seated Shoulder Press (DB/KB) 12 reps

Rest 90s

Metcon

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!!!