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