CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-16: Warm-up (No Measure)
Walking Lunge Relay – Partner A Lunges 20m, while Partner B Air Squats, then swap (3 rounds)
Coach Lead Back Squat Drills w/ PVC
16-40: Back Squat (8-5-3-1-1-1 w/ 4 min sets)
40-50: WOD / Skill Prep (No Measure)
Hollow Rocks POP
Build to working weight
50-55: Metcon (AMRAP – Reps)
5 Min AMRAP Floor Press. Every time you rest, perform 5 hollow rocks.