CrossFit Trafford – CrossFit
0-3: Briefing / Scaling (No Measure)
3-11: Warm-up (No Measure)
Duck Walk Tag – Tag but you have to move by duck walking
Front Rack Mobility
Front Squat Drills
11-31: Front Squat (20 Mins to set a 5RM)
31-41: WOD / Skill Prep (No Measure)
Setup your WOD area – build up your Push Jerk to working weight
41-55: Metcon (3 Rounds for reps)
3 rounds of
Minute 1 – Max Reps Box Jumps
Minute 2 – Max Reps Push Jerks (60/40kg)
Minute 3 – Max Reps KB Swings (32/24kg)
Minute 4 – Max Reps HR Press Ups
Minute 5 – Rest