CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
20 Russian KB Swings
10 Hollows
10 Ab-mat Sit-ups
10 Back Raises
Gymnastics
Gypsy GHD’s (5×10)
GHD Technique work
Metcon
Metcon (2 Rounds for time)
1 Mile Time Trial:
Sprint 1 Mile
Rest for the same time as the mile took to run
Sprint 1 Mile – Try and beat the previous time.
You will have two scores:
1st Mile Time
2nd Mile Time