CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Jog
8 Alt. Step-ups
8/8 Ankle Circles
8 Hip Circles
4/4 Side Plank Rotations
– 6:00 Time Cap –
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 – Right Side Plank
Rounds 2 & 4 – Left Side Plank