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