CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise;
Calf’s
Hip Flexors
Groins
Glute / Hip
2 Rounds of:
15 KB Swings
20 Walking Lunges
Gymnastics
Box Jump Workshop/Plyo
Box Jump Technique/Overcoming Box Fear
30′ to 20′ Plyo Drop and Jump
Single Leg Plyo’s
Metcon
Metcon (Time)
800m Run
15 MedBall Box Overs
15 Wall Balls
400m Run
30 MedBall Box Overs
30 Wall Balls
800m Run
15 MedBall Box Overs
15 Wall Balls
Rx+ Weighted Vest and 10kg MedBall
Rx- 10/6kg
1- 8kg/4kg
2- 6kg/4kg