CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-13: Warm-up (No Measure)
Dynamic Warm-up Out / Back
– High Knees
– Butt Kicks
– Chicken Feet
– Toy Soldiers
– Bear Crawl
– Walking Lunge
13-18: WOD Prep (No Measure)
Pull-up Area
Wall Ball
18-50: Metcon (3 Rounds for reps)
3 Rounds for reps
In 8 mins
1km Run
10 Pull Ups
Max Reps Wall Balls
Rest 4 mins/rd