CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
3 Jump Pull Ups
6 K2E
9 Sit Ups
Gymnastics
Dips (5-5-5-5-5)
Scale progression: Banded Matador, Matador, Banded Rings, Rings
Ring Dips (5-5-5-5-5)
Scale progression: Banded Rings, Rings
Metcon
Metcon (4 Rounds for reps)
4 Rounds
In 3 mins complete
50 KB Swings
20 Hollow Rocks
Max Russian Twists (20/10kg plate)
2 Mins Rest
Your score is Max Reps Russian Twists/Rd.