CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
10 Scap Pull-ups
10 Standing Pull-ups OR Ring Rows
10 Air Squats
Gymnastics
Pull-ups (5xMR – 3 Min Rounds)
Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded)
Metcon
Metcon (Distance)
Partner EOMOM for 26 Mins (13 Rnds)
Min 1 – Partner A – 15 Wall Balls
Min 1 – Partner B – Row
Min 2 – Partner A – Row
Min 2 – Partner B – 15 Wall Balls
Score is the maximum distance rowed. Your pair must only use 1 rower.