CrossFit Trafford – CrossFit
Warm-up
3x: Warm-up (No Measure)
3 Burpees
5 Press-ups
10 Lunges
Skill
Push Press EMOM for 10 (10×3)
Every minute on the minute for 10 mins, perform 3 Push Press
Metcon
Metcon (3 Rounds for reps)
1 Min of KB Swings
1 Min of Air Squats
1 Min of Ring Rows
1 Min of Plate GTOHs
1 Min of Burpees
Rest for 1 Min
Fight Gone Bad style workout, you stay at each station for 1 minute and perform as many reps as possible.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep – so Keep count of your reps, at the end of each round give coach your score.