CrossFit Trafford – CrossFit
Final Week of Cycle
Warm-up
0-10: Warm-up (No Measure)
Mobilise
– Shoulders w/ PVC
2 Rounds of:
5 Inch Worms
5 A-Frame Press-ups
Gymnastics
10-25: Handstand Push-ups (15 Min Workshop)
Progressions
A-Frame 5-5-5
Kneeling Pikes 5-5-5
Toe on Box Pike 5-5-5
Kick-up / Kip Technique
WOD Prep
25-35: WOD Prep (No Measure)
Overview & Warm-up of HPS for WOD, build to WOD weight – you want to be able to perform 10 unbroken.
Scales for T2B:
T2B > Kipping K2E > Knee Raises
35-38: Dry Run (No Measure)
5 Hang Power Snatch
5 Toes to Bar
5 Lateral Bar Over Burpees
Metcon
40-55: Metcon (Time)
5 Rounds for time:
10 Hang Power Snatch
10 Toes to Bar
10 Lateral Bar Over Burpees