CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Shoulders
2 Rounds of:
5 Inch Worms w/ Press-up
10 Hanging Knee Raises
15 KB Swings
Overview of WOD Movements
Metcon
Metcon (4 Rounds for reps)
4 Rounds for Reps of:
Odd Rounds (1 & 3)
In 8 Minutes
500m Row
25 Burpee Bar Touch
AMRAP Toes to KB *
Even Rounds (2 & 4)
In 8 Minutes
400m Run
25 KB Swings *
AMRAP Box Jumps
* Use the same KB for each round
Rx: 24/16kg
2: 16/12kg
1: 12/8kg