CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
2 Rounds of:
20 Walking T-Track Lunges w/ Hands O/Head
10 Russian KB Swings
10 Superman Back Raise
DL Points of Performance
15 Mins to warm-up to working weight
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Rx: Bodyweight
2: 75-85% BW
1: 50-75% BW
5 Mins AMRAP Double Unders (AMRAP – Reps)
You have 5 mins to perform as many double unders as possible.
Every double under counts.
Break your time up as you see fit.