CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Calf Mobility
Dynamic Warm-up
– High Knees
– Butt Kicks
– Toy Soldiers
– Chicken Feet
– Bear Crawl
– Banded Partner Runs
Metcon
Metcon (Time)
800m Run
21 Barbell Bent Over Row
21 Press-ups
800m Run
18 Barbell Bent Over Row
18 Press-ups
800m Run
15 Barbell Bent Over Row
15 Press-ups
800m Run
12 Barbell Bent Over Row
12 Press-ups
800m Run
9 Barbell Bent Over Row
9 Press-ups
Rx: 60/45kg