13-April-2017 – CrossFit

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