CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
Groin Mobility
Pec Mobility
3 Rounds of:
20 Walking Lunges
10 Ring Rows
10 Press-ups
Metcon
Metcon (Time)
In Pairs – IGYG – Both partners complete the prescribed reps of each movement before advancing to the next (apart from the row).
2km Row (max 500m splits)
Rest 5 Minutes
10-8-6
Box Jumps
Alt. Arm DB Snatches
Rest 5 Minutes
9-15-21
DB Floor Press
DB B/O Row
Rx: 22.5/15kg
2: 15/12.5kg
1: 12.5/10kg