CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobs
2x
20 Lunges w/ Hands O/Head
7 Burpees
Intro to Turkish Get Up
Weightlifting
Turkish Get Up (15 mins to 1RM (each side))
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Ascending Ladder of:
KB Swings
Sit-ups
10-12-14…..
RX+ 28/20kg
RX: 24/16kg
2: 20/12kg
1: 16/10kg
Metcon (3 Rounds for time)
FINISHER
3 Rounds of Max Duration Plank Hold, Rest 1 Min Between Rounds