CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
Mobility
– Glute / Hip
– Groin
Dynamic Warm-up- 20m Course
– Walking Lunges
– Bear Crawl
– Inch Worms
– High Knees
– Bum Kick
– Chicken Feet
15-20: WOD / Skill Prep (No Measure)
Murph Demarcation (Time)
For Time (with a Partner)
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest (20/14 lb), except on the row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.