CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-19: Warm-up (No Measure)
Shoulder Mobility
– 15/arm Gondola
– 10/direction Around the World
– 10 Dislocates
2 Rounds of:
5 A-Frame Press-ups
10 KB Swings
Skill Points of Performance & Drills
19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock)
37-43: WOD / Skill Prep (No Measure)
43-55: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 Kettlebell Windscreen wipers
15 Air Squats
10 Press Ups
5 Pull Ups