CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
4 Rounds of Rowling
3 Rounds of:
10 PVC Thrusters
10 Scap Pull-ups
5 Inch Worms
Metcon
WOD 1 – FGB Format 17 Mins Total
Rest 5 Mins
WOD 2 – 5 Mins
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Rx: 35/25kg
2: 27.5/20kg
1: 20/15kg
Metcon (3 Rounds for reps)
Max reps – In pairs:
1 Min: Transverse med ball pass
1 Min Rest
1 Min: Wall ball thruster volley ball over rig
1 Min Rest
1 Min: Partner med ball sit ups
Rx: 10/6kg