11-June-2019 – CrossFit

CrossFit Trafford – CrossFit

0-3: Briefing / Scaling (No Measure)

3-13: Warm-up (No Measure)

Walking Lunge Relay – Partner A Lunges 20m, while Partner B Air Squats, then swap (3 rounds)

Coach Lead Back Squat Drills w/ PVC

13-37: Back Squat (8-5-3-1-1-1 w/ 4 min sets)

37-40: WOD / Skill Prep (No Measure)

Grab a box and take it to a bike – Leave the bikes where they are, we aint got time to move ’em

40-60: Metcon (5 Rounds for reps)

5 Rounds – Stagger starts

In 2 mins

10 Burpee Box Jump

Max Cals Assault Bike

Rest 2 mins