CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3rds of
20 Russian Swings
12 Back Extensions
5 Arches & Hollows
Gymnastics
Core Crusher
*The aim is to make passing wind a chore!!!
Metcon
Metcon (Time)
30 Min Time Cap
1 mile Run
50 Press Ups
50 KBs
30 Press Ups
30 KB’s
10 Press Ups
10 KB’s
1 mile Run
Rx+ – Weighted Vest
Rx – As Prescribed
1) 800m Run