CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (Time)
For Time. In a pair IGYG
10x100m Row Sprint (You must share 1 rower)
Then
10×10 KB Swings @24/16kg