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