CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Rowling for 5 Rounds
For each meter over / under 100m perform that number of A-Frame Press-ups
Weightlifting
DB Shoulder Tri-set (12-12-12)
– Arnie Shoulder Press
– Reverse Flies
– B/O Row
Metcon
Metcon (Time)
CHIPPER (20 Min Cap)
60 KB Swings
50 Wall Balls
40 Press-ups
30 Box Jumps
20 Power Cleans
10 Burpees
RX: 60/45kg
2: 50/35kg
1: 35/25kg