CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15PVC Pipe OHS
10 Muscle Snatch
10 KB Swings
Gymnastics
K2E/T2Bs (Max Reps)
Toes to bar?
“Yes in my locker”
Advanced.
3 X 10 v ups
3 X 10-15 knees to elbows
Time left over = toes to bar.
“Not quite, but I’ve done knees to elbow before”
Intermediate.
3 x 10 toes to kettlebell
3 X 10 v ups
Time left = knees to elbow.
“No – never done it before”
Beginner.
3 X 10 tucked knees into toes to kettlebell
3 X 10 toes to kettlebell
Time left over = beat swings.
Metcon
Remembrance Day WOD (AMRAP – Rounds and Reps)
18min AMRAP
11x Hang Power Snatches 35/25kg
11x Burpees
11x Thrusters 35/25kg
11x Pull ups
On the 11th min pause for 1 whole minute before carrying on.