12 – October-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Lunges

10 Slow Squat Jumps (Warm Up Pace)

20 Plate GTOH

Weightlifting

Bulgarian Split Squats (5-5-5-5-5/Leg)

The goal is to get maximum muscle recruitment and movement from the hip flexors. Focus on balance and technique before weight increases!

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute EMOM

1. 8 push ups

2. 12 wall balls

3. 16 (8 each side) single arm seated presses (KB/DB)