13-September-2017 – CrossFit

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