CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Each
In Partners (Share a rower)
300m Row
10 Bent Over Rows
10 Box Dips
10 Wide Press Ups
Gymnastics
Supine Ring Row (5 x 10)
Metcon
Metcon (AMRAP – Reps)
4 Rounds of;
In 3 Mins
Run 400m with a Med Ball
Max Reps KB SDHP
REST 2 mins/Rd
Scoring is MAX reps KB SDHP (Sumo Deadlift High Pull)
Rx+ Do it barefoot whilst carrying the medball in your teeth!
Rx – 10 Med Ball/28kg KB
1) – 6-8kg Med Ball/16kg KB
2) – 4kg Med Ball/12kg KB