CrossFit Trafford – CrossFit


Front Squat Warm-up (No Measure)

100 Skips (Single Under)

Posterior Mobility

3 Rounds

20 Walking Lunges

10 PVC Front Squat

10 KB Swings


Front Squat (5,5,5,5,5)

Perform 5 sets of 5 Front Squats, add weight before each set.

Perform 2 sets of 10 Reps at a light weight first.


Metcon (3 Rounds for distance)

3 Rounds – In a 3 Minute Window:

– 100 Single Unders

– Max distance run in remaining time

Rest 2 minutes between rounds
Your score is the total distance run over round, the cones are 25m intervals.