CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
2 Rounds of:
20 Walking Lunges
15 Russian KB Swings
10 Good Mornings
10-15: WOD / Skill Prep (No Measure)
Deadball Lifting Tekkers
15-24: Deadball Over Shoulder (5-5-5 w/ 3 Min Clock)
24-30: WOD / Skill Prep (No Measure)
30-53: Metcon (AMRAP – Reps)
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
30-53: Metcon (AMRAP – Reps)
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest