CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Groin
2 Rounds of
15 KB Swings
20 Backward Lunges
10 Broad Jumps
Gymnastics
Burpee (10 Mins on correct Tekkers)
Metcon
Burpee Jackie (Time)
Complete the following for time (stagger start as needed)
1000m Row
50 Thrusters 20/15kg
30 Burpee Over Bar
Rx: Jump over a loaded bar