30 – December-2016 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Run 400m

Then 3 Rds of;

15 KB Swings (16/12)

10 DB Front Rack Squats

10 Squat Thrusts

Then run 200m to finish


Floor Press (3 x 5)


Goodbye 2016 (Time)

In Partners; (You MUST partner with someone you have never trained with before)

In 5 mins complete Max Reps of

Wall Balls (10/6kg)

Med Ball Sit Ups (10/6kg)

Farmers Carry – DB (Every 15m = 1 Rep) (30/12.5kg)

Rest 3 mins per exercise

Score is TOTAL reps over all 3 exercises!

1 Partner working at a time. No more than 10 reps without swapping.