CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
PVC Pipe Round the Worlds
10 Press Ups
5 Inch Worms
PVC Pipe Frontal Raises
Gymnastics
Dip Day (Scale to Matadors/Boxes)
5 Rds of;
Ring Holds to failure
Then
5 Ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
20 Air Squats
5 Hand Stand Press Ups
200m Row
Scale to ‘A’ Frame or Box Kneeling Pikes
Scoring is Rounds & RepsWatch movie online Logan (2017)