CrossFit Trafford – CrossFit
Warm-up
Push Press Warm-up (No Measure)
400m Row
3 Rounds
5 Hindu Press-ups
30m Bear Crawl
10 PVC Push Press
Weightlifting
Turkish Get Up (1RM (Each Side))
In 20 minutes, work to a 1RM – your 1RM is made up of a good lift on each side with no rest between
Metcon
Metcon (Time)
As Fast As Possible:
200 skips
50 sit ups
160 skips
40 sit ups
120 skips
30 sit ups
80 skips
20 sit ups
40 skips
10 sit ups