10-January-2019 – CrossFit

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