CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-13: Warm-up (No Measure)
Shoulder Mobility
Groin Mobility
Overview of O/H Squat
10 PVC O/Head Squats
10/leg Single Leg Deadlift
13-15: WOD / Skill Prep (No Measure)
Metcon (Time)
15-35 – Complete the following for Time:
600m Run
50 Overhead Squats
600m Run
50 Thrusters
600m Run
50 Front Squats
35-45 – Rest
45-49 – Tabata Hollow Rocks