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!