CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
100 Skips
Shoulder / Lat Mobility
2 Rounds of:
– 10 PVC Front Squats
– 5 Burpees
Weightlifting
Front Squat (15-10-5-3-3-3-3-3)
Metcon
Metcon (Time)
800m Run (Scaled: 800)
21 Press Ups
21 KB Swings 24/16kg
800m Run (Scaled: 400)
15 Press-ups
15 KB Swings 24/16kg
800m Run (Scaled: 200)
9 Press-ups
9 KB Swings 24/16kg