CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Bear Crawl
Inch Worms
4 Part Burpees (Coach Lead)
15-25: WOD / Skill Prep (No Measure)
Floor Press Technique, then build to working weight.
The floor press wants to feel hard and you will need to break it up in to sets of 5-10.
25-55: Metcon (Time)
50/40/30/20/10
Floor Press 45/30kg
10/20/30/40/50
Air Squats
10/12/14/16/18
Cal Assault Bike
10/12/14/16/18
Cal Row
Rest 5 Mins
Max KB Swings in 5 Mins
Metcon (AMRAP – Reps)
Score for part B