CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-10: Warm-up (No Measure)
Push Jerk Drills – Up to 20kg Bar
– Interspersed with Press-ups at coaches command
10-15: WOD / Skill Prep (No Measure)
Station setup
Pre-WOD Wee
15-55: Metcon (Time)
800m Run before every round
21-18-15-12-9
Dips
DUs / Penguin Jumps
Push Jerks (45/30kg)
If you cannot run 800m, scale the distance.
If you’re injured we’ll give you an alternative.