CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Medball Tennis
If the ball touches the floor or
If the ball is not thrown correctly ie squat then throw, there’ll be an exercise penalty.
Metcon
12 Days of Christmas (CF Trafford) (Time)
1 Sumo High Pull
2 Thrusters
3 push press
4 Power Cleans
5 snatches
6 KB swings
7 pull ups
8 knees to elbow
9 box jumps
10 double unders/30 singles
11 burpees
12 overhead walking lunges
Weight:
40/25
24/16
Time cap 30 mins