CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds of
10 Good Mornings 20/15kg
15 Russian KB Swings
20 Train Track Lunges
10-15: WOD / Skill Prep (No Measure)
Sumo DL PoP Drills / Overview
15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock)
35-40: WOD / Skill Prep (No Measure)
40-55: Metcon (Time)
Partner WOD – IGYG
60 Barbell Thrusters 60/40kg (Pass bar each rep – on floor)
60 Sit Ups (High 5 each rep)
60 Back Extensions (lying on floor)
60 Cal Assault Bike (10 cal max)
The aim of this workout is to go HEAVY on the Thrusters and HARD on the assault bike.