CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Group Squat Mobility
– 10 Air Squats
– 4x Adductor Contract / Relax
– Hip Circles
– 10 Grass Hoppers
– 20 Duck Walks
– 10 Over / Under the Fence
– 10 Air Squats
Metcon
Metcon (Time)
50m Bear Crawl
50 Jump Squats
50 K2Es
50m Bear Crawl
30 Jump Squats
30 K2Es
50m Bear Crawl
10 Jump Squats
10 K2Es
Sale Sharks Row (Distance)
6 Rounds of 30:30 for maximum distance on the Rower