CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 RFT
3 Burpees
6 Single Leg Deadifts/Leg
9 Sumo Squats
20 KB Swings
Gymnastics
Pistols
Max reps is ALWAYS set by your least dominant leg!
Banded Pistols
In a Squat Rack, attach a band to the J-Pegs at just below hip height and use to sit down and drive out of the Pistol.
Metcon
Metcon (AMRAP – Rounds)
12 Min AMRAP
Ascending ladder -1,2,3…..etc
Russian Twists
Burpees
Every Full round completed you must do 20 DU’s/40SU’s
Russian Twists – Plates
Rx – 20/15kg
1) – 15/10kg
2) – 10/5kg
Scoring = Rounds completed!