CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Banded Lat Stretches
20 Plate Figure of 8
Gymnastics
Kip Pull Up/ Pull Up progressions (Max Reps)
– 30 Second Hold
– Initiate movement from shoulders
– Dead Stop
Metcon
Metcon (Time)
Partner Karen
300 Wall Balls for time!
5 Sit Ups everytime you swap out.