30-August-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Plank Shoulder Taps

5 Inch Worms w/ Press-up

10 Band Pull-aparts

Weightlifting

Single Arm DB Chest Press (12-12-3×12/arm)

Metcon

Metcon (Time)

5 Rounds For Time – In Pairs, Alternate Movements, you both work at the same time:

500m Row

15 Floor Press
RX: 60/30kg

2: 45/22.5kg

1: 30/15kg