CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
15/arm Gondola Punts
15 Red Band Chest Press
15 Red Band Pull Apart
20 Plank Shoulder Taps
Overview of Bench
15-30: Bench Press (10-10-3×5 w/ 3 Min Windows)
30-35: WOD / Skill Prep (No Measure)
35-45: Baseline v2 (Time)
500m Row, then
3 Rounds of:
20 Air Squats
15 Sit-ups
10 Press-ups
5 Box Jumps
*Stagger starts as required