CrossFit Trafford – HIIT
Warm-up
Warm-up (No Measure)
2 Min warm-up pace row
Metcon
Metcon (No Measure)
Perform a Gasser w/ Down/Up EMOM for 10 Mins – Aim is to maintain pace each round.
Metcon (AMRAP – Rounds and Reps)
10 Min ascending ladder, ratio of 1:1:2
Cal Row
Burpee
KB Swing