CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
15 Ring Rows
10 Press Ups
5 A Frame Press Ups
Weightlifting
Shoulder Press
G.V.T. – Strict 1 min rest/Round
Metcon
Metcon (AMRAP – Reps)
In teams of 3:
Rotate stations, 1 person on each station – rest 60 seconds between each station.
AMRAP – 2 mins
Thrusters
AMRAP – 2 mins
Pull Ups
AMRAP – 2 mins
Sit ups
Total score = total number of reps as a team over the three stations.
In threes
Row 3000m AFAP – every minute taken = minus 10 reps of total score.