CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Groin
400m Run
3 Rounds of:
16 Back Step Alt. Lunges
10 Air Squats
10 Plate GTOH
Weightlifting
Bulgarian Split Squats (10-10-10-10-10/leg)
Start on weakest leg, with a 3 Min Clock
Metcon
Metcon (3 Rounds for reps)
In 6 minutes
800m run
AMRAP OH MB Sit ups (@10/6kg)
2 minute rest
In 3 minutes
400m run
AMRAP Wall walls (@10/6kg)
2 minute rest
In 90s
200m run
AMRAP Ball slams