CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds of Rowling…..
WARM UP GAMES ‘ROWLING’
Rules
You need to hit 100m bang on.
If you do everyone gets 5 Burpees.
If you don’t you get 1 press up for every metre over or under.
Gymnastics
Handstands/Handstand Walks
Metcon
Metcon (Time)
21-15-9-15-21
Reverse Grip Bent Over Row
Jump Lunges
K2E
RX+: 70/45kg
RX: 60/40kg
2: 45/25kg
1: 30/15kg