CrossFit Trafford – CrossFit
Gymnastics
Warm-up
Dips (5-5-5-5-5)
Scale progression: Banded Matador, Matador, Banded Rings, Rings
Ring Dips (5-5-5-5-5)
Scale progression: Banded Rings, Rings
Warm-up (No Measure)
3 ROUNDS
3 Jump Pull Ups
6 K2E
9 Sit Ups
Then Hot Potato -CF Style
Metcon
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here