CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
200m Run, then 2 Rounds of:
– 10 Bent Over Row (20/15kg Bar)
– 5 Inch Worms w/ Press-up
Weightlifting
Bent Over Row (20-15-10-10-10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
100m Sprint
5 GTOH – Barbell
10 Squat Jumps
15 Deficit Press Ups