CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-15: Warm-up (No Measure)
15/arm Gondola Punts
15 Red Band Chest Press
15 Red Band Pull Apart
20 Plank Shoulder Taps
15-30: Bench Press (10-10-3×5 w/ 3 Min Windows)
30-35: WOD / Skill Prep (No Measure)
35>: 2 Mile Run (Time)
Max Effort 2 Mile Run
If you have a weighted vest, wear it.