13-February-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-12: Squat Hip Prep Drill (No Measure)

– 10 Air Squats

– 10 Prone Hip Rotations – clockwise & anticlockwise on each leg

– 10 Grass Hoppers (thrust 3 times before each jump)

– 20 Duck Walk Steps

– 60 Sec Squat Hold 12/16kg KB for counter balance

– 10 Air Squats – Best form possible

12-15: WOD / Skill Prep (No Measure)

15-41: Back Squat (10-8-6-5×5)

2-2-2-5×4 Minute Rounds

45>: Metcon (Time)

21-15-9

KB Swings

Burpee over bar

STOH – 60/40kg