CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Band Chest Press
10 Band Pull Aparts
10 Scap Pull-ups
10 Ring Rows
Gymnastics
Superset the two below movements
3 sets to Total Failure
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP – In Pairs – Alternate IGYG:
5 Deadlifts
5 Box Jumps
5 Pull-ups
RX: 100/75kg
2: 75/50kg
1: 40/30kg