CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds of:
16 Walking Lunges
12 KB Swings
8 Scap Pull-ups
10-20: WOD / Skill Prep (No Measure)
Build up to WOD weight for DL, perform a few P/U after each DL set.
20-22: Dry Run (No Measure)
Perform a few reps of each, and make sure you know how to get passed people when leaving on your run
25-50: Metcon (Time)
15-12-9-6-3
Deadlifts
Pull-ups
600m Run after each round (5 runs)
Adv (Rx): 120/70kg
2: 90/55kg
1: 60/40kg