CrossFit Trafford – CrossFit
Warm-up
Squat Prep Drill (No Measure)
100 Skips, then:
– 10 Air Squats
– 10 Prone Hip Rotations – clockwise & anticlockwise on each leg
– 10 Grass Hoppers (thrust 3 times before each jump)
– 20 Duck Walk Steps
– 60 Sec Squat Hold 12/16kg KB for counter balance
– 10 Air Squats – Best form possible
Weightlifting
Back Squat (20-15-10-5-5-5-5-5)
Start with an empty bar, then increase the weight on the following.
The number of sets you do is fixed – 8 in total as per the rep scheme.
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
In a 2 minute window complete
– 20 KB Swings
– 10 Sit-ups
– AMRAP Skips
No rest between rounds. Your score is the total number of skips.