30-March-17 – CrossFit Gymnasty

CrossFit Trafford – CrossFit


Warm-up (No Measure)

3 Rds

200m Row

30 second plank hold

15 Box Dips

10 Seated Shoulder Press (On the floor, legs stretched out in front of you)


Core Time


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

15 Plate GTOH

10 Sit Ups

No Rx – Choose the weight appropriately.

Scoring is in Rounds and Reps (25 reps per round)