CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility w/ PVC
– 5 Arounds the worlds /side
– 10 Dislocates
– 20 Gondolas
20 Backwark alt. Lunges
15 KB Swings
5 A-Frame Press-ups
Weightlifting
Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock)
Metcon
Metcon (No Measure)
EOMOM for 12 Minutes
Min 1: Lateral lunge
Min 2: Transverse lunge