CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
10 Scap Pull-ups
10 Standing Pull-ups OR Ring Rows
(Warm-up your hips / squat in the rest P/Up rest periods)
Gymnastics
Pull-ups (5xMR)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (Time)
9-7-5
Overhead Squat
Bar Muscle Up
To scale the MU, you will perform 1 Ring Row and 1 Dip for every MU rep.
Rx: 60/40kg
2: 45/30
1: 30/20