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