CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
3 Rounds of:
20m Bear Crawl
10 Band Chest Press
20 Plank Shoulder Taps
Metcon
Metcon (Distance)
Partner WOD – Max distance row in 20 minutes. You will row 500m splits. When you’re not rowing, you must perform 10 deficit press-ups.
Rest 5 Minutes and complete the below WOD
Metcon (2 Rounds for time)
Run 800m. Rest for 2 minutes after the first run.