CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Row
5 DB Deadlift
5 Air Squats
2 ROUNDS
200m Row
6 Lunges
5 DB Front Squats
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Row / Bike
12 DB Lunges
8 DB Front Squats
6 Crunches
(Score is Rounds + Reps)
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)