CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
It’s a secret……
Gymnastics
K2E/T2Bs (Max Reps)
Toes to bar?
“Yes in my locker”
Advanced.
3 X 10 v ups
3 X 10-15 knees to elbows
Time left over = toes to bar.
“Not quite, but I’ve done knees to elbow before”
Intermediate.
3 x 10 toes to kettlebell
3 X 10 v ups
Time left = knees to elbow.
“No – never done it before”
Beginner.
3 X 10 tucked knees into toes to kettlebell
3 X 10 toes to kettlebell
Time left over = beat swings.
Metcon
Metcon (Time)
“Frannie”
50 double unders
50 sit ups
21 thrusters
21 pull ups
40 double unders
40 sit ups
15 thrusters
15 pull ups
30 double unders
30 sit ups
9 thrusters
9 pull ups
20 double unders
20 sit ups