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