CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
100 skips
Mobility Drill
3 Rounds of:
– 10 Single Leg Deadlift /each leg
– 20 Walking Lunges w/ Arms Overhead
Weightlifting
Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods)
Metcon
Metcon (Time)
Complete 3 cycles of:
7,5,3
– Push Press
– Pike Press-ups
– Overhead Alternating Lunge
Rest 2 minutes between cycles
Adv (RX) – 70/40kg
Int – 55/30kg
Beg – 40/20kg