12-January-2019 – CrossFit

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