CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
Last session of B/O Row GVT – try and get a PB
WOD – No singles instead of DUs. You can do 50 DU attempts or 100 double clap penguin jumps.
If calfs are tight – mobilise in the rest periods of the GVT
5-12: Warm-up (No Measure)
3 Rounds of:
10 DB B/O Row (inc. kg /rnd)
10 Air Squats
25 Single Unders
12-27: DB Bent Over Row GVT @X041 (10×10 – 60 sec rest)
27-32: Dry Run (No Measure)
Setup for WOD and dry run of movements
32-52: Metcon (Time)
100 DU (No scaling to singles)
80 Air Squats
60 Press-ups
50 Sit-ups
40 Box Jumps 24/20″
30 Burpees