18-November-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Calf Mobility

—–

High Knees

Butt Kicks

Chicken Feet

Small Skips

Long / Big Skips

Gymnastics

Double-Unders (Tekkers OR 5xMR)

Metcon

Metcon (2 Rounds for distance)

IN TEAMS OF THREE

5 Minute AMRAP

– 5m Lateral Bear Crawl

Rest 2 Minutes

5 Minute AMRAP

– 5m Lateral Monkey Walk

Rest 2 Minutes

1 Mile TT (individual – Write your exit time on whiteboard)

1-Mile Run (Time)

Max Effort 1-Mile Run