CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Hip / Groin
2 Rounds of:
10/leg SLDL w/ KB
10 Good Mornings 20/15kg
16 Walking Lunges
Weightlifting
Back Squat (8-6-3-1-1-1)
Time windows:
2-3-3-4-4-4
20 Min Total
Metcon
Metcon (Time)
21-15-9
Muscle Up
DB Thruster
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg
MU Scales
2: Jump MU w/ Box / Low BB
1: Jump C2B Pull-up OR Jump C2Ring Pull-up