17 July-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hamstring Mobility

– Calf Mobility

2 Rounds of

5 Burpees

10 Air Squats

15 Ring Rows

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (4 Rounds for reps)

3 mins max reps DU’s

3 Mins Rest

3 mins max reps Pull Ups

3 Mins Rest

3 mins max reps Burpees

3 Mins Rest

3 mins max reps Cal Row

3 Mins Rest

Metcon

800m Run (Time)

Max Effort 800m Run