CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
1 Round of Hip Mobility
20 Forward Press /each leg
20 Diagonal Reach /each leg
20 Standing Hip Drive /each leg
2 Rounds of Lunge Mobility
All on same side:
– 20 Hip Drives
– 20 Thigh Slides
– 15 Lateral Lunges w/ floor touch
Repeat on opposite side
Metcon
Part 1 – 3 Rounds of:
50 Air Squats
40 Walking Lunges
30 Jump Lunges
20 Squats Jumps
1 Minute Hollow Hold
Rest 5 Minutes
Part 2 – 1 Mile Run TT
Rolling clock – make a note on the whiteboard of the time you finish Part 1 and when you will leave for your run, then deduct that from your final time to get your 1 Mile Run TT time.
Metcon (Time)
Part 1
1-Mile Run (Time)
Max Effort 1-Mile Run