Announcements
🏋🏼♀️NEW CYCLE 🏋🏼♀️
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
3 Rounds of:
10 Scap Pull-ups
10 Banded Lat Pull
10 Banded Face Pulls
8 Hollow Rocks
Gymnastics
Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time)
5 four minute rounds of the following Giant Set:
– Chin over bar hold, drop and back in to
– Half pull-up hold
(Time for both holds)
– Half dip hold, drop and back in to
– Full dip hold
(Time for both holds)
2 scores – total time you hold a pull-up / dip across all five rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes of:
12 Box Jumps 24/20″
9 Push Jerk 60/40kg
6 Plate O/H alt. Lunges 20/15kg
Push Jerk Weights
Rx: 60/45kg
2: 45/30kg
1: 30/20kg