CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3rds of
20 Russian Swings
12 Back Extensions
5 Arches & Hollows
Gymnastics
Core Crusher
*The aim is to make passing wind a chore!!!
Metcon
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
Substitute MU’s –
5 MUs = 5 Pull Ups & 5 Dips
10 MUs =10 Pull Ups & 10 Dips
etc…..