24-May-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-15: 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

15-18: Warm-up (No Measure)

20m Bear Crawl

30 Sec Hang from Rig

8 Scap Pull-ups

18-25: WOD / Skill Prep (No Measure)

Setup your station – Practice chosen method of Pull-up

25-55: Metcon (Time)

5 Rounds for Time

20 Pull-Ups

40 Push-Ups

60 Air Squats

Scaling Options;

Intermediate Option

4 rounds for time of:

20 Pull-ups

40 Push-ups

60 Air Squats

Beginner Option

4 rounds for time of:

10 Jumping Pull-ups

20 Knee Push-ups

30 Air Squats