CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Wall Balls
15 KB Swings
20m Bear Crawl
Weightlifting
DB Thrusters (5-5-5-5-5)
Metcon
Metcon (Time)
RUN BMC: “For Time” 30 Min Time Cap!!!!
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-Ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 HSPU
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pulls-ups
10 Press Ups
15 Air Squats
800m Run