CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 Inch Worms w/ Press-up
10 Red Band Pull-aparts
10 Ring Rows (share the rings)
Then on coach’s command – 3×30 Second bar hang
Gymnastics
Pull-ups (5×5)
Strict Deadhang at Body Weight
Top of feet on box – 3 second drop
Standing on box – 3 second drop
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (Time)
Partner WOD
10 Rounds
200m Med Ball Relay
Rest 3 Mins
20/15/10/5
Wall Balls
Jump Lunges
Scorpion Kicks