CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Slam Balls
:30 Row
8 Sit-Ups
:30 Row
8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
12 Slam Balls
12 Sit-Ups
12 Air Squats
300/250m Row
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 Alt. Leg Lifts Over Slam Ball
10/10 Clam Shells