CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
In Pairs – Synchro AMRAP in 12 Mins:
4 BB ‘worm” (@60/45kg)
4 Bar facing burpees