CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
10 Back Squats
10 Good Mornings
15 KB Swings
Weightlifting
Back Squat (10-5-3-3-3 w/ a 3 Min Rolling Clock)
Metcon
1 Mile Run Time Trial
2 min rest
800m Run Time Trial
Rx+ Weighted Vest
1-Mile Run (Time)
Max Effort 1-Mile Run
800m Run (Time)
Max Effort 800m Run