CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
20 Walking Lunges
15 KB Swings
10 KB Sumo Squats
Weightlifting
Front Squat w/ Pause (10-6-3-3-3-3-3)
@15X1 3 Minute Rolling Clock (21 Minutes)
Metcon
Metcon (Time)
In Pairs run 3km, in 200m splits IGYG, after each 100m you must perform 15 KB swings.
Mobility
Calfs
Hips