CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
5 K2E
10 Press Ups
15 Bent Over Rows – Single Arm (KB)
Gymnastics
Dips (5-5-5-5-5)
Scale progression: Banded Matador, Matador, Banded Rings, Rings
Ring Dips (5-5-5-5-5)
Scale progression: Banded Rings, Rings
Metcon
Metcon (Time)
Partner WOD
I go, you go!
1-2-3-4-5-6-7-8-9-10
Jump Lunges
K2E
Plank Press Ups
All athletes must complete ALL rep scheme!