CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
-Hip Flexor and Groin
3 Rounds of:
10 Good Mornings 20/15kg
5 Thrusters 20/15kg
3 Burpees
Weightlifting
Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows)
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
8 Front Rack DB Walking Lunges
1,2,3,4….. Devils Press
Your score is the total number of rounds + additional reps of the devils press – the lunges are not scored.
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg