4-October-2018 – CrossFit

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