CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
You will work either MU or PU, depending on your current ability.
5-12: Warm-up (No Measure)
Shoulder Mobility w/ PVC
15 Band Lat Pull-downs
10 Scap Pulls
10 Ring Pull-ups
3x Chin over bar hold
12-32: Pull-ups (5xMR w/ 2 Min Rest)
Beg: Negatives (w/ band if needed)
Int: Dead hang
Adv: Weighted dead hang
Max reps for 5 sets, rest for 2 mins after each set
Score your best set
12-32: Muscle-ups
32-40: WOD / Skill Prep (No Measure)
Movement overview – build up to WOD weight
40->: Metcon (Time)
7 Rounds
1 Hang Power Snatch
3 Power Clean
5 Sumo Deadlifts
30 DUs (No SUs allowed)
Adv (Rx): 60/35kg
Int: 45/25kg
Beg: 25/15kg