CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-13: Warm-up (No Measure)
Row 1000m – In partners – Swap every 100m
Then 2 Rounds
5 Inch Worms
15m Bear Crawl
30 second dead hang from rig
13-33: Supine Ring Row
6 Rounds – Max Reps. Rest for up to 3 mins/round
33-40: WOD / Skill Prep (No Measure)
40-52: Metcon (AMRAP – Rounds and Reps)
2 Rounds of
In 2 mins – Complete
50 Press Ups
Then 3 min AMRAP
10 Hollow Rocks
10 Plate OH Backward Lunges (20/15kg)
Rest 2 Mins