17-April-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip & Groin Mobility

3 Rounds of;

3 Front Squats (Empty Bar)

3 Push Press (Empty Bar)

3 Squat Cleans (Empty Bar)

20 Wide ‘Train Track’ Lunges


Clusters (5-5-5-5-5)

Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)


WOD 1 – Row Run Row (12 min cap)

Rest 5 Mins

WOD 2 – 5 Mins AMRAP D/U

Row-Run-Row (Time)

Row 450/400m

Run 600/600m

Row 750/650m

5 Mins AMRAP Double Unders (AMRAP – Reps)

You have 5 mins to perform as many double unders as possible.

Every double under counts.

Break your time up as you see fit.
There is no scale for this workout – if you don’t ‘have’ DUs, you will have 5 mins to practice and get your first one.