CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
DU
– Penguin Jumps
Press-ups
– Full
– Down full, return on knees
– Knees
Ring Row
– Move feet back
K2E
– Knee to Bicep
– High Knee Raise
5-10: Warm-up (No Measure)
Dynamic
– 40m Walking Lunges
– 40m Bear Crawl
– 40m High Knees
– 20 Tuck Jumps
10-17: WOD / Skill Prep (No Measure)
Rowing Demo
Get your gear out
17-20: Dry Run (No Measure)
20>: Metcon (Time)
1600m Row – Buy In
100 Press Ups
80 KB Swings 24/16kg
60 Ring Rows
40 Burpess
20 K2E
150 DUs – Cash Out
*If more than 8 in the class, the coach will pick people to start on the DU