CrossFit Trafford – CrossFit
Warm-up
rai: Warm-up (No Measure)
Mobility
– Glute / Hip
– Hip / Groin
3 Rounds of
16 Back Step Lunges
10 KB Swings
5/Leg Straight Leg SLDL
Points of Performance Overview
Warm-up movements for WOD and build to working weight
Metcon
Rainhill Gone Bad (AMRAP – Reps)
3 round for max reps:
1 min Wall Ball (@10/6kg)
1 min KB swing (@20/12kg)
1 min Box jump (@24″/20″)
1 min STOH (@30/20kg)
1 min Calorie row
1 min rest