CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
10 Back Squats
10 Good Mornings
15 KB Swings
Weightlifting
Back Squat (10-8-5-5-5 on a 4 min rolling clock)
Metcon
Metcon (Time)
For Time;
250 American KB Swings
EMOM 3 STOH (Anyhow)
KB’s
Rx – 24/16kg
2 – 20/14
1 – 16/12
Barbell (STOH)
Rx – 60/35
2 – 50/25
1 – 40/20
Barbells must be cleaned from the floor.