CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
20/arm Gondola Punts
10/arm Around the Worlds
10 Dislocates
10 Drilled Air Squats
10 Drilled O/H Squats
10 Drilled Sotts Press
15-30: Overhead Squat (15 Mins to complete 10-10-3×10)
30-40: WOD / Skill Prep (No Measure)
Setup for WOD
40-55: Cheeky Nandos (Time)
28 Box Over Burpees
28 Wall Balls
28 Deadlifts (100/70kg)
28 K2E
28 Cal Row/AB
28 Jump Lunges
28 KB Swings (32/24kg)