14-June-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-19: Warm-up (No Measure)

Dynamic Warm-up over 20m

– Regular Walking Lunges

– Wide Stance Walking Lunges

– 10 Drilled Air Squats

– Duck Walk

– Squat Jumps – no slut drops

Front Squat PVC Drills

19-29: WOD / Skill Prep (No Measure)

3 Front Squats EOMOM for 10 minutes

Build to your working weight – start light.

31-55: Metcon (AMRAP – Reps)

6 Rounds for reps:

In 4 mins

400m Run

5 Front Squats*

Max Reps Single Arm KB Swings (24/16kg) (Alt arm every 5 reps)

* Bar will be on gym floor

* Increase FS weight EVERY round – Start at 75% 5RM and build to your 5RM