CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Warm up:
2 rounds of 100m row Rowling, Burpees for reps over/underMovie Fifty Shades Darker (2017)
Then 2 rounds
10 light wall balls
10 light dumb bell rows
10 light dumb bell reverse fly
Weightlifting
Single Arm DB Rows (5X8)
Single Arm DB Rows (Rest on plyo box)
Then straight in to Max reps Ring Rows to FAILURE!
Metcon
Metcon (Time)
8 Rounds for Time (25 Min Time Cap):
In Pairs – I Go You Go
10 Box Jumps
30m Walking Lunge w/ Arms Overhead
200m row