CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 PVC Pipe Round the worlds
15 Ring Rows
10 Press Ups
10 Box Dips
Gymnastics
L-Sit Hold
Max Duration L-Sit Hold
Metcon
Metcon (4 Rounds for reps)
EMOM 16
Min 1 – Deficit Press Ups
Min 2 – GTOH
Min 3 – Deficit Burpees
Min 4 – 1 min REST
Repeat 4 times