30-Mar-16

CrossFit Trafford – CrossFit

Warm-up

Push Press Warm-up (No Measure)

400m Row

3 Rounds

5 Hindu Press-ups

30m Bear Crawl

10 PVC Push Press

Weightlifting

Push Press (Work to a 5RM in 20 minutes)

Metcon

Metcon (Time)

3 Rounds, for time

10 box jumps

20 jump pull ups

30 press ups

40 lunges

50 sit ups