CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Warm-up
Then 3x:
10 SLDL (5/Leg)
15 KB Swings
20 Walking Lunges w/ Hands Overhead
Metcon
Metcon (Time)
1 Mile Run
12 Deadlift
800m Run
9 Deadlift
400m Run
6 Deadlift
200m Run
3 Deadlift
Adv (RX) – Bodyweight
Int – 75% BW
Beg – <=50% BW