Announcements
End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Air Squats
10 Good Mornings (20/15kg)
15 KB Swings
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Weightlifting
Deadlift (15-10-5-5-5-5-5)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Metcon
Metcon (Time)
30/20/10
Floor Press
Ring Rows
Box Jumps
Rx – 60/45kg
1) – 45/30kg
2) – 30/15kg