CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
15 KB Swings
10 Close Grip Press Ups
10 Box Dips
Gymnastics
Ring Dips (5-5-5-5-5)
Matador Dips (5-5-5-5-5)
Scale to Box Dips if needed.
Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump)
Metcon
Metcon (3 Rounds for reps)
6 min AMRAP
100m row
10 DB Thrusters (20/10kg)
3 mins Rest
6 Min AMRAP
8 Squat Jumps
8 Wall Balls
3 min Rest
3 min AMRAP
Max DB Snatches (Use same as DB Thrusters)
***Scoring is TOTAL number of reps per AMRAP***