CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
Coach Led Hip Prep Drill
Back Squat WOD Warm-up
Metcon
Metcon (Time)
Perform 100 Back Squats (from the rack) for time. Every time you pause you must row 10 cals.
Squat must break parallel for the rep to count – use a Medball for a depth gauge as required.
Ninja (RX+): 100/80kg
Adv (RX): 80/60kg
Int: 45/30kg
Beg: 30/20kg