15-January-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility:

Hip

Groin

Rack Position

Weightlifting

Front Squat w/ Pause (10-6-3-3-3-3-3)

@15X1 3 Minute Rolling Clock (21 Minutes)

Metcon

Metcon (Time)

25-20-15-10-5 (20 Min Cap)

Floor Press 45/30kg

Deadlift 100/70kg
Rx: As Above

2: FP 35/20 DL 60/45

1: FP 20/15 DL 45/35