CrossFit Trafford – CrossFit
0-10: Briefing / Scaling (No Measure)
Coach will go through movements choices with each athlete and make sure they are complimentary
10-15: Warm-up (No Measure)
Dynamic Warm-up
– 20m Walking Lunge
– 20m Bear Crawl
– 20m High Knees
– 20m Butt Kicks
– 20m Duck Walk
– 10 A-Frame Press-ups
– 5 Inch Worms
15-25: WOD / Skill Prep (No Measure)
Specific movment warm-ups – coach will advise
Metcon (No Measure)
EMOM in 30 minutes
“Goat Day”
Odd Minutes: Max reps of Movement 1
Even Minutes: Max reps of Movement 2
Athlete selects movements
Today is geared towards “practice,” dialling in our mechanics with a controlled heart rate. Choose a set rep scheme that keep it in the practise intensity and hit it every minute.