CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
3 Rounds of:
20 Walking Lunges w/ Hands O/H
10/leg Step-ups
10 Hanging Knee Raises
Weightlifting
Bulgarian Split Squats (10-10-10-10-10/leg)
Start on weakest leg, with a 3 Min Clock
Metcon
Metcon (Time)
Descending Pyramid of:
20-15-10-5 MB Box Step-over 10/6kg
40-30-20-10 DU
Rest 3 Minutes
Ascending Pyramid of:
3-6-9-12-15
Burpee Lateral Box Over
Pull-up
Time cap for the WOD is 15 Minutes (including the rest)
Part 1 should take approx 4-6 Mins