11-July-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hip / Glute (No groin mobs)

2 Rounds of:

5 Inch Worms w/ Press-up

8 PVC OH Squats

10 Sit-ups

Warm Up OH Squat for WOD

Metcon

Metcon (4 Rounds for reps)

4 Rounds of;

In 7 mins

Run 800m

5 Overhead Squats 60/35kg

20 DB Goblet Walking Lunge 25/15kg

Max Reps DU’s/SU’s

Rest 3 Mins/Round

DU’s/SU’s are your score/Round