31-July-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-10: Warm-up (No Measure)

General W-up

– Shoulder Mobility

– Plank Reaches

– Knee Rolls (a la Batch)

10-27: Warm-up (No Measure)

Clean Drills

– 5 to Knee

– 5 to Thigh

– 5 to Shrug

– 5 to Power

– 5 to Squat

Warm-up to your WOD weight, practice handstand etc in between sets.

27-30: WOD / Skill Prep (No Measure)

Setup wall ball / pull-up statoin

30-55: Metcon (Time)

21-15-9

Squat Cleans (60/40 kg)

Handstand Push-Ups/Press Ups

Assault Bike/Rower (calories)

Wall Balls (10/6kg)

Pull-Ups