CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High Knees
Chicken Feet
Butt Kicks
Small Skips
High Skips
Walking Lunge
Bear Crawl
Gymnastics
Box Jumps (For Height) (Distance)
3-3-3-3-3
Metcon
5km Route Map – http://bit.ly/CF-Traf-5km
– Start at the gym, run to the main road and turn right
– Turn right on to Glebelands (as usual with all runs)
– Keep going down Glebelands until the T junction with A6144 and turn Left
– Keep going until T junction with Washway Rd and turn Left
– Run back to the gym
SCALE OPTIONS
There are a few members that will be allowed to scale:
– Medical Issues – We know who you are, and you can do a 5km Row
– Other Issues – We pretty much know who you are, and you can do a 3.2km Run. This is the mile route x2.
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
2 Mile Run (Time)
Max Effort 2 Mile Run