CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Shoulder Mobility
Inch Worms
A-Frames
Bear Crawl
15-30: Ring Dips (5×10)
30-37: WOD / Skill Prep (No Measure)
37-55: Metcon (No Measure)
Partner WOD – EMOM
Minutes 1-6
Partner A – Must hold a press up plank
Partner B Complete 10 DB Box Overs
Minutes 7- 12
Partner A & B – 15 Synchro K2E
Minutes 13-18
Partner A & B – 15 Synchro Bent Over Rows (50/30kg)