28-January-2016 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

3 Rds

15 KB Swings

10 Close Grip Press Ups

10 Box Dips


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 (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)