22-March-2019 – CrossFit

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.