CrossFit Trafford – CrossFit
Warm-up
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)
Gymnastics
Core Time
Metcon
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)