CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Then 3 Rds of;
15 KB Swings (16/12)
10 DB Front Rack Squats
10 Squat Thrusts
Then run 200m to finish
Weightlifting
Floor Press (3 x 5)
Metcon
Goodbye 2016 (Time)
In Partners; (You MUST partner with someone you have never trained with before)
In 5 mins complete Max Reps of
Wall Balls (10/6kg)
Med Ball Sit Ups (10/6kg)
Farmers Carry – DB (Every 15m = 1 Rep) (30/12.5kg)
Rest 3 mins per exercise
Score is TOTAL reps over all 3 exercises!
1 Partner working at a time. No more than 10 reps without swapping.