CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip & Groin Mobility
3 Rounds of;
3 Front Squats (Empty Bar)
3 Push Press (Empty Bar)
3 Squat Cleans (Empty Bar)
20 Wide ‘Train Track’ Lunges
Weightlifting
Clusters (5-5-5-5-5)
Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)
Metcon
Sale Sharks Row
Rest 5 Minutes
6 Minutes AMRAP Sit-ups
Sale Sharks Row (Distance)
6 Rounds:
Row for 30 Seconds
Rest for 30 Seconds
In the row period, row as hard as possilbe. Your score is the total distance rowed after 6 rounds.
Metcon (AMRAP – Reps)
AMRAP Sit-ups in 6 Minutes