CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 A Frame Press Ups
—-
3 Rounds of:
3 Inch Worms
6 Bent over Rows (DB)
9 PVC Pipe Dislocates
—-
10 Hindu Press Ups
Gymnastics
Handstand Push-ups (Wall Walk Technique & Kick Up Technique )
Handstand Progressions – Pike Round the Worlds
Metcon
Metcon (Time)
“Partner Barbara”
Five rounds for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 1 minute between each round.
1 Partner works at a time. 10 rep max before you swap over.