CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hips
3 Rounds of
20 Backward Alt. Lunges
10 Squat Get-ups (Alt. Sides)
5 Inch Worms w/ Press-ups
Warm-up Front Squat for WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes
5 Burpees
10 Front Squats 60/45kg (floor)
15 Sit-ups
Rest 5 Minutes
500m Row TT (Scored separately)
500m Row (Time)
Max Effort 500m Row