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