CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High knees
Chicken feet
Butt flicks
Small skips
High skips
Lunge jumps
Lizard Crawl
Weightlifting
Kettlebell Clean & Press Complex (5×5,5/arm)
KB Complex – 5x
5 Cleans THEN 5 Presses
Perform the full complex and then swap arms.
Metcon
Infiniti Fitness B1 (Time)
21 KB Swing
3 Burpee
18 KB Swing
6 Burpee
15 KB Swing
9 Burpee
12 KB Swing
12 Burpee
9 KB Swing
15 Burpee
6 KB Swing
18 Burpee
3 KB Swing
21 Burpee