CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip & Groin Mobility
Shoulder Mobility
5 A-Frame Press-ups
10 Air Squats
5 A-Frame Press-ups
10 PVC O/Head Squats
5 A-Frame Press-ups
10 Light O/Head Squats Tek>20kg
Weightlifting
Overhead Squat (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
Metcon (3 Rounds for reps)
3 Rounds of the following, perform each movement to failure:
Handstand Press-up (A-Frame)
Chest to Bar Pull-up (Pull-up)
Deficit Press-up (Hand Release)
Supine Ring Row (Ring Row)
Rest 2 Minutes