CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
15 KB Swings
10 Close Grip Press Ups
10 Box Dips
Gymnastics
Ring Dips (5-5-5-5-5)
Matador Dips (5-5-5-5-5)
Scale to Box Dips if needed.
Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute Ascending Ladder – 1,2,3…8,9,10,etc
Plate Floor Press
Back Squat
Plate Overhead Step-up (Each leg = 1 Rep)
Adv (RX): 20/15kg Plate, 60/45kg Barbell, 24/20″ Box
Int: 15/10kg, 45/35kg, 20″ Box (Use a plate to reduce height)
Beg: 10/5kg, <30/25kg, 20" Box (Use a plate to reduce height)