CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
1:00 Row (EZ → MOD Effort)
25ft. High Knees
1:00 Bike (Mod Effort)
25ft. Butt Kickers
100m Run (Hard Effort)
10 Straight Leg Swings (forward/back + Side to Side)
Workout
Metcon (Time)
FOR TIME
750/500m Row
600m Run
40/30 Cal Bike
-Rest 2:00-
40/30 Cal Bike
600m Run
750/500m Row
-20:00 Hard Cap-