CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
-Hip Flexor and Groin
3 Rounds of:
10 Good Mornings 20/15kg
5 Thrusters 20/15kg
3 Burpees
Weightlifting
Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows)
Metcon
Metcon (4 Rounds for reps)
4 Rounds for Reps of: In four minute windows
Rnd 1
400m Run
10KB Swings
AMRAP Wall Balls
Rnd 2
400m Row
5 Burpees
AMRAP Ring Squat Jump Row*
Rnd 3 – Repeat Rnd 1
Rnd 4 – Repeat Rnd 2
Rest for 1 Minute between rounds
* Feet on line, rings chest height
** Half the class will start on Rnd 1 the others on Rnd 2