5-Mar-16

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Row, then 3 Rounds

– 5 Press-ups

– Crab Walk

– 10 Banded Scapula Retractions

Gymnastics

Dips (10 x Max Reps)

Max Rep Matador Dips (band assisted as required)

Rest 1 minute between rounds

Metcon

Metcon (Time)

500m Row Buy In

5 Rounds

– 100 Skips

– 5 Back Squats

500m Row Cash Out

*Time Cap at 17:30