CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
Shoulder Mobility
– PVC Pipe Work
– Chest / Pec Opening Drills
10-20: Squat Hip Prep Drill (No Measure)
– 10 Air Squats
– 10 Prone Hip Rotations – clockwise & anticlockwise on each leg
– 10 Grass Hoppers (thrust 3 times before each jump)
– 20 Duck Walk Steps
– 60 Sec Squat Hold 12/16kg KB for counter balance
– 10 Air Squats – Best form possible
20-35: Overhead Squat (10-10-10-5-5 w/ 3 min clock)
35-40: WOD / Skill Prep (No Measure)
40-55: Metcon (Time)
In 5 mins set a max distance Broad Jump.
Then in pairs complete a 3km Assault Bike (500m splits), the partner not riding must complete the following before they start their 500m split:
5 Evil Wheels
5 Power Snatch
10 Sumo Deadlift High Pulls
Your pair must use the same bike.