CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3rds of
20 Russian Swings
12 Back Extensions
5 Arches & Hollows
Gymnastics
Core Crusher
*The aim is to make passing wind a chore!!!
Metcon
Metcon (Time)
For Time;
20 Deadlifts
Run 400m
20 KB swings (24/16kg)
Run 400m
20 Burpees
Run 400m
20 Box jumps (24″)
Run 400m
Rx – 125/75kg
1)- 80/55kg
2)- 50/35kg