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