25-April-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

10 Mins Mobility Work

3 Rounds of:

10 Scap Pull-ups

10 Band Lat Pull Downs

10 KB Swings

Gymnastics

Negative Pull-up (5xFailiure)

Jump Pull Up w/ 4 second lowering 5xFailure on a 4 Min rolling clock.

Your score is your lowest set!

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP Press-ups, 10 KB Swings each time you pause / rest
Rx: Full chest to floor press-up, w/ 24/16kg KB

5 Mins AMRAP Double Unders (AMRAP – Reps)

You have 5 mins to perform as many double unders as possible.

Every double under counts.

Break your time up as you see fit.