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