16-May-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Max 15 mins to complete:

Mobility

– Hip / Glute

– Calf

Dynamic Warm-up

– High Knees

– Butt Kicks

– Toy Soldiers

– Chicken Feet

– Short Skips

– Long Skips

– Walking Lunges

– Bear Crawl

Metcon

Metcon (Time)

‘X’ Mile Run

‘X’ Burpees

‘X’ Mile Run

Rx: 1.5 Miles Runs and 150 Burpees

2: 1 Mile and 110 Burpees

1: 1 Mile Run and 75 Burpees

Coach will assign your scale / progression level