27-April-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3rds of

20 Russian Swings

12 Back Extensions

5 Arches & Hollows

Gymnastics

Core Crusher

*The aim is to make passing wind a chore!!!

Metcon

Metcon (Time)

30 Min Time Cap

1 mile Run

50 Press Ups

50 KBs

30 Press Ups

30 KB’s

10 Press Ups

10 KB’s

1 mile Run

Rx+ – Weighted Vest

Rx – As Prescribed

1) 800m Run