16-April-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Hips / Glutes

– Groin

2 Rounds of

10 Front Squats 20/15kg

15KB Swings

10 Step-ups alt. leg

10 Mins to warm up to working weight

Metcon

Short Hidalgo (Time)

Run 1 miles

Rest 2 minutes

20 Cleans 60/45kg

20 Box jump

20 Alt. Lunges w/ 20/15kg Plate O/Head

20 Box jump

20 Cleans 60/45kg

Rest 2 minutes

Run 1 miles
Rx: weight as above +vest on runs

2: 45/30kg & 15/10kg vest optional

1: ≤35/25kg & 10/5kg vest optional