CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 Mins Mobility Work
3 Rounds of:
10 Scap Pull-ups
10 Band Lat Pull Downs
10 KB Swings
Gymnastics
Negative Pull-up (5xFailiure)
Jump Pull Up w/ 4 second lowering 5xFailure on a 4 Min rolling clock.
Your score is your lowest set!
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP Press-ups, 10 KB Swings each time you pause / rest
Rx: Full chest to floor press-up, w/ 24/16kg KB
5 Mins AMRAP Double Unders (AMRAP – Reps)
You have 5 mins to perform as many double unders as possible.
Every double under counts.
Break your time up as you see fit.