CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 A Frame Press Ups
—-
3 Rounds of:
3 Inch Worms
6 Bent over Rows (DB)
9 PVC Pipe Dislocates
—-
10 Hindu Press Ups
Gymnastics
Handstand Push-ups (Wall Walk Technique & Kick Up Technique )
Handstand Progressions – Pike Round the Worlds
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats