CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-12: Warm-up (No Measure)
Dynamic Warm-up Drills 20m
– Walking Lunges
– Bear Crawl
– High Knees
– Toy Soldiers
– Butt Kicks
– Chicken Feet
– Skips
12-20: WOD / Skill Prep (No Measure)
Prep pull-up area – practice / warm-up.
If required get a MB for a squat depth gauge.
20-55: Metcon (Time)
1 Mile Run
21 Pull Ups
42 Air Squats
800m Run
18 Pull Ups
36 Air Squats
400m Run
15 Pull Ups
30 Air Squats
200m Run
12 Pull Ups
24 Air Squats