CrossFit Trafford – CrossFit
Warm-up
Push Press Warm-up (No Measure)
400m Row
3 Rounds
5 Hindu Press-ups
30m Bear Crawl
10 PVC Push Press
Weightlifting
Push Press (Work to a 5RM in 20 minutes)
Metcon
Metcon (Time)
3 Rounds, for time
10 box jumps
20 jump pull ups
30 press ups
40 lunges
50 sit ups