CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Stagger starts
2 Rds
300m Row
3 Press Ups
6 Sit Ups
9 Wall Balls
Gymnastics
Pull Ups
10 mins to work on Pull Up tekkers.
Score is highest number of reps unbroken.
Gymnastics
Double Unders
10 Mins to work on DU Tekkers
Score is highest number of reps unbroken.
Metcon
Metcon (Time)
Half Kinda Murph
800m Run / 800m Row
10 Rounds of Cindy
5 Pull-ups
10 Press-ups
15 Air Squats
800m Row / 800m Run