CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-19: Warm-up (No Measure)
2 Rounds
10 Plate GTOH
10 Plate O/H Lunges
5 A-Frame Press-ups
Push Press – Build to WOD weight
19-21: WOD / Skill Prep (No Measure)
Get your gear out and setup
21-23: Dry Run (No Measure)
2 Mins to complete 1 round of half reps – if you don’t complete speak to coach
25-40: Metcon (Time)
3 Rounds for Time
40m Overhead Walking Lunges (20/10kg plate)
20 Wall Balls(10/6kg)
20 Box Jumps overs (24/20 in)
10 Push Presses (60/40kg)
40-60: ROMWOD (No Measure)
This isn’t an option, it’s part of class, so go get SWOLE & FLEXY