CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-20: Warm-up (No Measure)
Shoulder Mobility
EMOM for 8 Mins
3 Scap Pulls
3 Inch Worms
3 Air Squats
20-25: WOD / Skill Prep (No Measure)
25-27: Dry Run (No Measure)
Metcon (No Measure)
Deck of Death
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = K2E / Hanging KR
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees