CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
1 Round of Hip Mobility
20 Forward /each leg
20 Diagonal Reach /each leg
20 Standing Hip Drive /each leg
Coach Lead Shoulder Mobility
Skill
Overhead Squat (15 Minutes Overhead Squat Tekkers)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP – Ascending Ladder
– Pull-up (Kip, Dead Hang or Standing)
– Barbell Floor Press
* 5 Burpees every 2 minutes
RX+ 80/55kg
RX: 60/40kg
2: 40/30kg
1: 30/15kg