29 July 2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

3 Jump Pull Ups

6 K2E

9 Sit Ups

Gymnastics

Dips (5-5-5-5-5)

Scale progression: Banded Matador, Matador, Banded Rings, Rings

Ring Dips (5-5-5-5-5)

Scale progression: Banded Rings, Rings

Metcon

Metcon (AMRAP – Reps)

Partner WOD

In 5 mins – Max Distance Row

Rest 2 mins

In 5 mins – Max Reps Wall Balls (Over Racks)

Rest 2 mins

In 5 mins – Max Reps Pull Ups
Row – MUST be shared 50/50

Wall Balls – Must be thrown over the Squat Racks

Pull – Ups – Can be done with or without bands

Scoring –

For every 100m rowed = 1 rep. Do not round Up!

Rx – 10kg Med Ball and Kipping/Dead Hang Pull Ups

CRUSH IT!