CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
In Pairs – 1 Person Runs 200m, the other Rows, then swap.
—–
3 Rounds of:
10 Scap Pull-ups
10 Ring Rows
Gymnastics
Pull-ups (5×5)
Dead Hang Pull-ups
1. Standing w/ Rings
2. Banded on Rig
3. Rig no bands
4. Weighted on Rig
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (Time)
4 Rounds
400m Run
21 Bicep Curls
21 Skull Crushers
2 min rest