27-September-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Pizza Game – 3 Mins

Then……

Hungry Hippo’s

Gymnastics

Kip Pull Up/ Pull Up progressions (Max Reps)

– 30 Second Hold

– Initiate movement from shoulders

– Dead Stop

Metcon

Metcon (Time)

50/40/30/20/10

KB Swings

Double Unders

(Double Reps for Single Unders)

Metcon

500m Row (Time)

Max Effort 500m Row