CrossFit Trafford – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
3 Rounds
20 Walking Lunges
10 PVC Front Squat
10 KB Swings
Weightlifting
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
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.