CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High Knees
Chicken Feet
Butt Kicks
Small Skips
High Skips
Walking Lunge
Bear Crawl
Gymnastics
Box Jumps (For Height) (Distance)
3-3-3-3-3
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 Box Jumps
10 KB Swings
15 KB Deadlifts
400m Run
RX: 28/20kg
2: 20-24/14-16kg
1: 16/12kg