CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
– Bear Crawl Out 5m
– Inch Worm Back 5m
– 5 Burpees
Gymnastics
Handstand Press-up Progressions
A Frame Press-up
Pike Press-up – Feet on Box
Pike Press-up – Knees on Box, steep back angle
Handstand Kick-up Against Wall
Handstand Press-up Against Wall – Negative Only
Handstand Press-up Against Wall
Freestanding Handstand
Freestanding Handstand Press-up
Metcon
Metcon (Time)
In Pairs, complete the following for time:
– Farmers Carry 150m-125m-100m-75m-50m
– Evil Wheels 20-18-16-14-12-10
– Sit-ups 20-18-16-14-12-10
One person starts the farmers walk and when they complete the walk swap with the person working through the other movements and so on