CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Coach Lead Mobility
– Front Rack with Band
– Wrists
2 Rounds of:
20 Train Track Walking Lunges
15 Russian KB Swings
10 Push Press 20/15
15-30: WOD / Skill Prep (No Measure)
Build to working weight – Bar will be on the floor for the WOD – You should have two bars, one for Deadlift and the other lighter for Front Squat & Push Press
30>: Metcon (Time)
1 Mile Row
THEN
10 Rounds of
5 Front Squats (70kg/45kg)
3 Push Press (70kg/45kg)
1 Deadlift (140kg/90kg)
THEN
1 Mile Assault Bike