CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Lateral Jumps over DB
5/5 Single Arm DB Arnold Press
5/5 Single Arm Bent over Row
20 Mountain Climbers
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double-Unders
MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row
MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.
Finisher
Warm-up (No Measure)
6 ROUNDS WITH A PARTNER
P1 – 1:00 Plate Gun Hold
P2 – MAX Alt. Reverse Lunges