CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-13: Warm-up (No Measure)
Walking Lunge Relay – Partner A Lunges 20m, while Partner B Air Squats, then swap (3 rounds)
Coach Lead Back Squat Drills w/ PVC
13-37: Back Squat (8-5-3-1-1-1 w/ 4 min sets)
37-40: WOD / Skill Prep (No Measure)
Grab a box and take it to a bike – Leave the bikes where they are, we aint got time to move ’em
40-60: Metcon (5 Rounds for reps)
5 Rounds – Stagger starts
In 2 mins
10 Burpee Box Jump
Max Cals Assault Bike
Rest 2 mins