CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
Row 600m in pairs, partner not rowing performs:
1 Burpee
3 Inch Worms
6 B/O Medball Row
10-30: Supine Ring Row
6 Rounds – Max Reps. Rest for up to 3 mins/round
30-38: WOD / Skill Prep (No Measure)
D/U Warm Ups and Sit Up Scaling
38-40: Dry Run (No Measure)
If you need it, go for a wee before the WOD.
40-55: Double Annie (Time)
100-80-60-40-20
Double-Unders
Sit-Ups