CrossFit Trafford – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
100 Skips (Single Under)
3 Rounds
20 Walking Lunges
10 PVC Back Squat
10 KB Swings
Weightlifting
Back Squat (GVT 10×10)
Strict 60sec rest period between sets
Metcon
Metcon (3 Rounds for reps)
1 Min of KB Swings
1 Min of Air Squats
1 Min of Ring Rows
1 Min of Plate GTOHs
1 Min of Burpees
Rest for 1 Min
Fight Gone Bad style workout, you stay at each station for 1 minute and perform as many reps as possible.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep – so Keep count of your reps, at the end of each round give coach your score.