CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS…
8/8 Split Squat Lunges
:10 Bottom of Ring Row Hold/Arm + :10 Top of Ring Row Hold/Arm
8 Jumping Air Squats
10 Slam Ball Deadlifts
Workout
Metcon (No Measure)
EMOM x 18 MINUTES
MIN 1 – 16 Alt. Jumping Lunges
MIN 2 – 8/8 Single Arm Ring Row
MIN 3 – 16 Slam Balls