CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-12: Squat Hip Prep Drill (No Measure)
– 10 Air Squats
– 10 Prone Hip Rotations – clockwise & anticlockwise on each leg
– 10 Grass Hoppers (thrust 3 times before each jump)
– 20 Duck Walk Steps
– 60 Sec Squat Hold 12/16kg KB for counter balance
– 10 Air Squats – Best form possible
12-15: WOD / Skill Prep (No Measure)
15-41: Back Squat (10-8-6-5×5)
2-2-2-5×4 Minute Rounds
45>: Metcon (3 Rounds for reps)
3 Rounds;
In 2 Minutes
10 Burpees over DB
Max Reps DB Power Cleans (22.5/15)
Rest 1 Minute
(DB’s must touch the floor each rep)