23-March-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-10: Warm-up (No Measure)

Shoulder Mobility

– PVC Pipe Work

– Chest / Pec Opening Drills

10-20: Squat Hip Prep Drill (No Measure)

– 10 Air Squats

– 10 Prone Hip Rotations – clockwise & anticlockwise on each leg

– 10 Grass Hoppers (thrust 3 times before each jump)

– 20 Duck Walk Steps

– 60 Sec Squat Hold 12/16kg KB for counter balance

– 10 Air Squats – Best form possible

20-35: Overhead Squat (10-10-10-5-5 w/ 3 min clock)

35-40: WOD / Skill Prep (No Measure)

40-55: 1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility (No Measure)