CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds of
10 Good Mornings 20/15kg
15 Russian KB Swings
20 Train Track Lunges
10-15: WOD / Skill Prep (No Measure)
Sumo DL PoP Drills / Overview
15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock)
35-40: WOD / Skill Prep (No Measure)
40-52: Metcon (No Measure)
EMOM for 12 Minutes
5 Deficit Press-ups
8 Russian KB Swings
3: 32/24kg
2: 24/16kg
1: 20/12kg