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