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
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
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.