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[…]