29-June-2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of Rowling…..

WARM UP GAMES ‘ROWLING’

Rules

You need to hit 100m bang on.

If you do everyone gets 5 Burpees.

If you don’t you get 1 press up for every metre over or under.

Gymnastics

Handstands/Handstand Walks

Metcon

Metcon (Time)

20 Minute Cap

40-30-20-10-5

Barbell Floor Press

KB Swings

Rest 3 Minutes

Max Rep K2E in 3 Minutes
RX: 60/45kg bar – 24/16kg KB

2: 45/25kg – 20/14kg KB

1: 30/15kg – 16/10kg KB