CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute: 20 rotation then 20 forward ea. leg
– Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg
– 10 squat get-ups (no hands) alt. legs
3 Rounds of:
10 PVC Power Snatch
10 PVC O/H Squats
15 KB Swings
Weightlifting
Snatch & O/H Squat (5-5-3-1-1-1 – Snatch then O/H Squat)
3 Minute Rolling Clock. Perform a snatch with the catch below parallel, stand up and perform an overhead squat.
Metcon
Metcon (Time)
21-15-9
DB Snatch alternate arms
T2B
Rest 5 Minutes
9-15-21
Box Jump
Wall Balls