CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
Mobility
– Glute / Hip
– Hammy
10-20: Warm-up (No Measure)
400m Run, then 2 Rounds of:
16 Walking Lunges w/ Hands O/H
10/Leg KB SLDL
20 SUs
20-25: WOD / Skill Prep (No Measure)
25>: Metcon (Time)
Complete the following for time:
1-2-3-4-5-4-3-2-1 Deadlifts
10-20-30-40-50-40-30-20-10 DUs
Adv: 1.5xBodyweight
Int: 1xBW
Beg: <75% BW
Rest 10 Mins
Then 100 Front Squats, with 5 Press Ups EMOM (starts with P-up)
Adv: 45/30kg
Int: 35/22.5kg
Beg: 20/15kg