CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
3 Rounds of:
10 Scap Pull-ups
10 Band Lat Pull-downs
10 KB Swings
15-20: WOD / Skill Prep (No Measure)
Scaling:
Reduce KB weight accordingly
Pull-ups – Kip with band (if practiced before), jumping Kip w/ foot on box, standing w/ rings
20>: Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups