CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3x
15m Bear Crawl
5 Sit-ups
20 Walking Lunges
Gymnastics
L-Sit Hold (10 x Max Duration)
Max Duration Matador L-Sit Hold – Once you fail, rest for 90 seconds before the next attempt.
SCALE: If you can’t hold an L, you will hold a Matador Knee Raise.
Metcon
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep