CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
2 Rounds of:
20m Bear Crawl
5 A-Frame
10 Light DB Push Press
Weightlifting
Shoulder Accessory / Recovery Work (No Measure)
30 Second rest between sets, this should be light enough for 12 reps to feel comfortable (not easy).
Cuban Press 3×12
Lateral Raise 3×12
Arnold Press 3×12
Kneeling Single Arm Press 3×12
Metcon
Metcon (3 Rounds for reps)
WOD – In Pairs
Max IGYG box jumps in 5 mins
Max IGYG burpee box vault in 10 mins
Max IGYG box jumps in 5 mins