CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
10 Scap Pull-ups
10 Standing Pull-ups OR Ring Rows
(Warm-up your hips / squat in the rest P/Up rest periods)
Gymnastics
Pull-ups (5xMR)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (4 Rounds for reps)
5 min AMRAP Jump Lunges, every time you pause you must perform 15 Press-ups.
Rest 2 Mins
4 min AMRAP Wall Balls
Rest 2 Mins
3 min AMRAP Single arm O/Head Sit-up, 5 per side w/ 10/6kg DB/KB
Rest 2 Mins
2 min AMRAP Hollow Rocks