CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds of
10 Good Mornings 20/15kg
15 Russian KB Swings
20 Train Track Lunges
10-15: WOD / Skill Prep (No Measure)
Sumo DL PoP Drills / Overview
15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock)
35-40: WOD / Skill Prep (No Measure)
40-55: Metcon (4 Rounds for reps)
4 Rounds of
In 2 mins
10 Matador Dips (Banded if needed)
Max Reps Pull Ups
Rest 2 mins