Announcements
Pilates & Romwod Studio Opens 1-July
CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
3 Rounds IGYG – Partner A rows while Partner B performs 20m Bear Crawl, then swap.
Coach lead drills
15-35: Cub Complex (Total Weight)
Power Clean (1 Rep Max)
Push Press (1 Rep Max)
Back Squat (1 Rep Max)
Push Jerk (1 Rep Max)
Build to a 1RM for the above complex. If you put the bar down, you fail the complex. You musn’t thrust the bar for the final rep, you must stand tall and then perform a push jerk.
35-37: WOD / Skill Prep (No Measure)
37-55: Metcon (Time)
6 Rounds of
3 Power Snatch (60/40kg)
6 Cal Row or 4 Cal Bike
9 Box Jump Overs
6 T2B
3 Sumo Deadlift High Pulls