CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Shoulders
2 Rounds of:
10 DB B/O Row
10 Hanging Knee Raise
Weightlifting
DB Bent Over Row GVT @X041 (10×10 – 60 sec rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Mins to warm-up DB Clean
20 Min Ladder
DB Single Arm Hang Clean 1/arm…2,3,4…
8x DB Single Arm Front Rack Lunge*
EOMOM 2 Burpee over DB
*Hold on right on evens, left on odds