CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Glute Mobility (Plyo Boxes)
20 Lunges Arms Overhead
20 Lunges Hands to touch floor in front of toes
20 Lunges w Rotation over front leg
Weightlifting
Squat Clean (5-5-5-5-5)
Spend 5 mins Drilling the 2nd Pull from the High Hang Position. Work on Speed under the bar. NOT weight.
Then start the 5-5-5-5-5
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP
‘The Run Punisher’
Alternate between these 2 exercises
Max Reps Press Up
Max Reps Box Jumps
As soon as you fail or have to stop for a rest, you MUST run 200m.
Scoring is TOTAL reps completed for both exercises in the 15 mins.
Rx + – 30″ Box with a Vest
Rx – 30″ Box
1) – 24″ Box
2) 20″ Box