29-January-2019 – CrossFit

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